AM/middayA – Squat clean doubles, no more than 12 sec bt reps. rest 3 min bt sets x 5 tough
245×2-255-265-275
So today felt a little better, the 275 had more than 12 seconds b/t lifts. Did not feel fast off the ground, speed under was the only thing that saved me. Last week I really didn’t feel confident going above 245 with the triples so slowly gaining some confidence back.
B – TNG clean grip deadlifts x 7, rest 3 min x 5
280-300-310-315-320
Felt much stronger here today than last week. Grip did not become an issue until set 4 @ 315 around rep 5, so happy with that.
C1 – KB pitcher curl x 6 + bottoms up OH press x 6, rest 15 sec bt arms, 45 sec after both
26
these things still are tricky, more exposure is helping but man they are tough
C2 – Weighted pullups x 6 (rest 15 sec) + Ring hinge row x 6, rest 90 sec x 4 sets
26×2, 31-35
Ring hinge row is always one of my faves, tough but good today
D1 – Banded hollow pull throughs with PVC x 8, rest 60 sec
done
D2 – Sandbag/bumper plate half moons from kneeling x 8 (4/direction), rest 60 sec x 3
bumper plate
PM
For time
20 thrusters @ 115
40 row cals
60 box jump step downs 24in
6:07
Done with thrusters around 43/45,
First 10 seconds on tower were moving with a sprint star and letting my mind and legs get settled in. Row stroke was about 22/spm at 1150-1200 cal/hr. Found a cue on my rowing that I had never really dialed in today until warming it up, I always knew the sequencing of the drive to the finish but today something clicked with hip extension before finishing the pull instead of pulling a hair too early. Made me feel like I was pulling slightly higher power with less effort. Pulled back the last ⅘ cals because I knew I was not going to let the box jumps get me. Roughly 2:08 on the rower
Don’t remember exactly what time I got on the box remember looking early on at 3:33. Goal was to keep moving at around 2-3 seconds/rep, legs/hip extension became the limiter here.
I will say overall, this was a good one from the fact that my breathing was high but I was comfortable with it and didn’t let that slow me down. So even though my strength does not feel great I have been more comfortable being uncomfortable with the higher respiration rate.
+
Hip flow as cooldown
done