9/26/2016A – Push jerk – 4 sets of 4, last set tough, rest 2 min
185-205-225-245 (this was the only set I didn’t trust tng at the shoulders)
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4 sets, start a new set every 6 min
50 DU’s
Row 500m
25 shoulder to overhead @ 115lbs
this freaking smoked me
Rd 1 – 3:58 – pp in reps of 16-9
Rd 2 – 4:20 – pp in reps of 11-9-5
Rd 3 – 4:3? – pp in reps of 10-8-7
Rd 4 – 4:2? – pp in reps of 12-13
Did a good warm up for this with some fast short row repeats just a bit faster than goal pace, but when I got into it had a hard time getting there. I’m sure some of it was mentally not wanting to go there.
Round one, row pace was 1:40ish and it was a fight to stay there in the other rounds, was around 1:45-1:48. I found this surprising since dubz are my jam and don’t normally elevate my heart rate too much. I did train about 5-6 hours later than normal so fueling was a little irregular but that’s just an excuse that shouldn’t factor that much.
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C1 – 1-arm KB windmills from straddle seated x 4/arm
might be my favorite exercise
Did two at 25 and then one at 35 and that felt even better positional and mechanically so did a second one at 35
C2 – 1-arm hang from rings 10-12 sec/side
3 times through
hanging felt really comfortable today so was more around 12-13 seconds