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 3 sets
3:49.6-3:44.8-3:37.9
3:50.7-3:45.2-3:39.4
3:50.1-3:46.7-3:43.7
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 with 5 second negative + Paused snatch x 1 with 5 sec pause in catch position- 6 sets, rest 2 min bt sets
135-145-155-165-175-185
+
3 rounds for time
9 C2B pullups
3 squat snatches @ 165
(rest 3 min)
3 rounds for time
12 C2B pullups
2 squat snatches @ 185
(rest 3 min)
3 rounds for time
15 C2B pullups
1 squat snatch @ 205
3:02 – missed 1 snatch because of lack of focus
3:24
Xxxxx
Missed 205 twice in first round, so I wanted to at least get the pull up volume so went on to the next round, missed 205 again and knew I needed to move on due to time
+
For time
10 bar MU
20 dbl DB burpee box step overs @ 50/hand to 20in box
30 dbl DB shoulder to overhead @ 50/hand
40 toes to bar
50 AB cals
13:27
Even with being tired, bmu felt pretty good, UB.
Db burpee box step overs took the longest and just didn’t want to push here at all. STO felt fairly easy, could’ve done 2 sets without much of an issue but chose not too for the back end – 13-12-5
T2b – did 6-6-6-6-6-10
Bike took 2:59, for the first minute I was in the mid 400’s, wanted to try and hold that but started dipping and then it became survival.
Was pushed for time quite a bit in the pm session, not enough time to do the appropriate warm up for the session today. Had to go into each training piece without getting any warm up reps, and if so I wouldn’t have been able to complete all my work. Would’ve like to been able to get a couple of warm up lifts at 205 today but had zero margin for additional time.
Yes, doubles on Monday’s are a huge task and challenge if I want to apply the proper warm up protocol and movement prep. But the other thing today that got me, is I was upset about not having enough time and that frustrated me and forced me to hold onto that stress in the session. Instead of focusing on doing the best I could with what I had and the time I had, I couldn’t, I was unable to compartmentalize that and it affected many components of today’s session.