AM
Row 1k @ 85-88%, rest walk 45 sec x 2
rest walk 5-6 min x 2 (4k total, keep all intervals within 3 sec finishing times)
3:33.4 – 3:33.6 ——- 3:33.5 – 3.35.1 – it might seem as if these intervals were a little calculated, but after the first 1K i had to work to keep them the efforts close to the same…definitely on the high end of the 88% effort. I don’t get a ton of break time in between doubles on monday but that’s is probably a good thing to train through right now.
PM
E3MOM x 6 alternating sets (cap any set at 2:30 if needed)
Odd sets – 10 sHSPU + 10 hang power snatches @ 115lbs + 10 sHSPU
2:25 – 22 reps – 20 reps – i was a little frustrated with this and was trying not to be a victim of negative self talk. I will say, even warming up shspu did not feel great today. On top of not feeling good and feeling like grinding through today.
Even sets – 14 bar facing burpees + 80 DU’s + 14 bar facing burpees
2:16 – 2:20 – 2:19 – was wanting to finish each round of burpee around 40sec and I think i was in the range of 44sec on the back end and 40sec on the front end. As I got tired my main focus was to get on the ground as fast as possible and not stay on the ground long at all. I did feel like I was slower popping up and over but felt I was keeping close to the speed I need to be at with that as the focus.
+
Power clean x 1/Front squat x 3/Hang Power clean x 1/Front squat x 2/Hang squat clean x 1 – 4 working complexes, new complex every 2:30
165- 185 – 205 – 225 – the front squats were the hardest part…..but the hang power @ 225 was really tough
+
4 sets of 12 unbroken deadlifts @ 245lbs, rest no longer than 90 sec bt sets
Went with just over 60sec of rest, didn’t really want to but wanted to go ahead and go before that 90sec mark