A – Front squat autoregulated sets – 3 sets of 3, 3 sets of 2, 3 sets of 1. all at 8-9 RPE. rest 3 min
265-280-300
+
For time
Row 50 cals
into
4 rounds
12 thrusters @ 95lbs
12 chest to bar pullups
into
AB 50 cals
12:40
Held 1100+ on row, should’ve trusted myself and held 1200, could’ve done that without any issues.
I had to make a choice and I took the one that probably didn’t optimize my best time, but it was a personal win, did all c2b unbroken, I’m sure it caused me to be slower in my transitions but I wanted to prove to myself I could. All pull up felt good until the last round and around rep 8/9 and felt like I had to fight a little just to finish the final few reps. I don’t feel like we’ve done many thrusters but they felt smooth. Only felt my last 5 in the 4th set, and that was more the ability to keep a good elbow position on eccentric receiving at the shoulders.
Bike, I couldn’t feel my arms so they weren’t much help for the first 90s, I was proud of myself that I didn’t allow myself to succumb to the wish to go slow, got to 300 watts quickly and just grinded to hold on. After about 90s-120s when my arms felt closer to normal, I pushed with whatever was left and decided to kick in at the 35 cal mark, knew I could go hard at that point and finish.
+
B1 – KB drag throughs from front plank x 5/direction, rest 30 sec
done
B2 – Single leg Side plank series with bench/chair – 6-8 sec/position (https://www.youtube.com/watch?v=-b2z8QGf3Is), rest 90 sec x 3 sets
So left side felt super weak today
C – Eccentric single leg hamstring curl x 5/side with assist from other foot back to top, rest as needed x 3 sets/side (https://www.youtube.com/watch?v=dE5d39sErBU)
Done