Monday is a really tough day for me to hit quality doubles. I got both sessions in, but the 2nd one was rushed and outside of the structured warm up, didn’t have much else time to warm up at all. Had to go directly from emom to emom in order to get done in time, and same can be said for the amrap.
AM
Row 4 min easy
+
Row 3 min moderate
+
Row 2 min @ 2k pace
(rest to recovery between each)
+
Row 1k in 3:45-3:50, rest 30 sec
Row 1k in 3:40-3:45, rest 30 sec
Row 1k in 3:35-3:40, rest 4-6 min x 2 sets
3:50.4 – 3:44 – 3:39.1
3:49.8 – 3:47.1 – 3.38.8
First set my grip felt like poop in the last 1K portion, had to work for it a little to keep the pace higher on the last set.
Pace was good, not hard, attainable and sustainable physically, but more of a mental challenge because often at the 3:35-3:40 pace I wanted to stop but I knew I didn’t have to so I had to just stay focused on various components of the row to stay dialed in.
PM
A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min
A2 – Seal walk 25ft with feet on sliders, active protraction and hollow, rest 1 min x 4 sets
B1 – Russian baby makers x 4 slow reps
B2 – Alternating sky reaches from deep squat x 4/side
B3 – Single leg quadruped rock backs x 4/side
2-3 times through as needed, just some extra mobility work before the snatches
C – Paused snatch pull x 1 + Paused snatch x 1 (2 sec pause at mid shin each rep) – 6 sets, rest 2 min bt sets
155-165-175-185-195-200
+
EMOM x 6
6 AB cals
1 squat snatch @ 155
+
EMOM x 6
20 DU’s
1 squat snatch @ 175
1 mental miss
+
EMOM x 6
4 bar facing burpees
1 squat snatch @ 185-195
185
1 mental miss
+
AMRAP 7 min
3 bar MU
10 PS @ 75lbs
6 rounds even – after I finished the last snatch on round 6 I jumped up to the bar turning away from my clock and rushed the effort, caused me to miss the attempt, came down and there was still time for another rep. Mental error that I thought I was gaining time but turning around right away, rookie mistake.
Had no time to warm up at all so knew the heart rate would get a little out of control and needed to manage it. To manage it, I broke the PS from rd 2 until the last round. This was the best way I thought I could minimize the heart rate response. In My latter rounds, I started breaking 3 times, mostly becuase I thought I would rest less total if I took the small sets/breaks then say a 6/4 or 7/3. Not sure how it paid off but it felt much quicker. All except for the last attempt, muscle ups felt solid.