Started the day with a sinus headache and didn’t feel 100% from the pressure standpoint, and was a little dehydrated.
Power snatch x 3 singles into 3 OHS after third rep, rest 10 sec/2 min x 5 sets, light load, move well
145-150-155-160-165
Snatch felt light, fst and snappy, OHS on the first few sets felt heavier than they should’ve and then I started to feel a little more comfortable with the weight.
+
3 sets for times, rest 3-4 min bt sets, high effort
21 cal row
15 chest to bar pullups
9 dbl DB devil presses @ 50/hand
2:21 – 2:42 – 2:51
First round of rowing I think my cal/hr were around 1400 but they dipped off drastically per round, and I felt it was solely related to grip and lats. C2b were smooth round 1 and 2 and even no repped myself 2x in the 2nd round and powered through it. 3rd round efficiency dipped a little but stayed in it. Each round of the devils press tried to treat it in 3 different parts. Get into the first 3 and just move, middle 3 goal was to pick up the pace and last 3 was to try and go as fast as humanly possible. I feel the drop off in times were due to losing power output on the rower, slower transition times and slightly slower on devils press.
+ (rest 5 min after last set)
Row 5 min for cals @ 90% effort, grind but leave some in the tank
90
As soon as I got started, my lats and grip felt pretty shot, the first 45-60sec were a grind, you said to grind and leave some in the tank, I didn’t know the grind was going to have to start the first minute. After first minute everything settled but I struggled generating much power. As I settled in the best I could, wanted to maintain no lower than 1100 throughout. I did dip on several occasions into the low 1000’s and ever a few seconds below that but found a way to get back up. Today was not my best day, but wanted to give everything I could all the way through.
+
10 min lower body flow/mobility work (animal locomotion, banded walks, etc)
done