3/24
10 rounds for time (push the pace here, want to benchmark this and come back for retest)
Row 500m
15 burpees (minimal jump, hands clap behind head)
30:31
Row splits – 1:49.6 – 1:52.8 – 1:54.5 – 1:56.9 – 1:56.1 – 1:58.6 – 1:59.7 – 1:58.8 – 1:58.5 – 1:55.5
goal was to be sub 30…..I knew this would take keeping the row a little bit faster and fast transitions. My burpee pace started slowing down around round 6 it felt like, rows started feeling like a ton of work around round 7. This was about the time I realized it was going to be hard to make my goal. And shortly after that moment I started thinking about which social media platform I was going to unfriend you on first.
3/25
Ring MU exposure if you can get to gym this day, if not no worries
Did them in sets of 3,4, and a 5 here and there. I think I accumulated bt 20-26 reps
+
AMRAP 7 min
3,3,6,6,9,9,…reps of
Toes to bar
OHS @ 95lbs
131 – completed 18’s and started on the set of 21 ttb – broke the 18s of the OHS, couldn’t see the clock and if I could’ve I might have grinded through 6 more reps, would have definitely allowed for several more ttb. As I got deeper into this piece I felt my grip became a bigger limiter overall than trunk flexion.
(rest 7 min)
AMRAP 7 min
5 squat snatches @ 155lbs
50 DU’s
50ft HSW
2+4
took me a few reps on the 155 to loosen up from the previous piece. it was more my shoulders and wrist that were senstive and then leg drive out of the squat wasn’t as fast as I would like.
3/26 – OFF
3/27
A – Build to a tough front squat single
330
B – Build to a tough back squat single
355
(going to use these numbers to start a squat cycle, so make them tough)
C – Snatch pull to hold at power position x 1/Floating snatch high pull x 1/Floating squat snatch x 1, new complex every 2:30 x 6, moderate loading, goal of building consistent launch positions while keeping good tension on the bar and good leg drive through floor)
135×2, 145×2, 155×2
D – PC/PJ x 6 unbroken reps, rest 2 min x 3
175 – this was the hardest one of the 3
E – PC/PJ x 4 unbroken reps, rest 3 min x 2
190
F – PC/PJ x 2 unbroken reps, new double every 3 min x 4
205
G1 – Spanish squats on racked BB x 15-20 with KB goblet hold, rest 1 min
(https://www.youtube.com/watch?v=ZNxfc4rFLxk)
15 each set, finally got a set up that felt good, knees were a little achy by the end of the day so that is the only reason I didn’t go for 20
G2 – Band assisted nordic curls x 4-6, rest 1 min x 3 sets
This is hard to find the appropriate amount of resistance, not too much or too little