AM
Row 5k at Z1, off rower every 500m to do 30m bridge wall
Bridge walks were not happening. Was able to bridge up 6 reps per round but was more dominant bridging from the hips. Will work on being more evenly balanced and being able to get the elbows extended.
PM
A – Power Clean from high blocks – 1.1.1 x 6, rest 10 sec/2 min
185 x 2, 195 x 2, 205 x 2
195 felt the best, quick crisp and clean.
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B – 10 rounds for time
5 deadlfits @ 245lbs
10 box jump step down 20in
15 DU’s
9:31
Went EMOM for the 7 rounds. Was finishing around 47/48 every round. Deadlifts felt a little heavier today than they normally would (more mental than anything as I pushed through every round of them quickly) so wanted to approach today with keeping the heart rate under control and smooth on the box jumps.
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C1 – Face down chinese planks 20 sec on, rest 1:40
Done
C2 – 1-arm standing DB upright row @ 3121, 5/arm, rest 1:30 x 4 sets
20lb across
Right shoulder felt a little creepy here in the up holding position so I went a little faster o the tempo here than prescribed. Have never had any real shoulder issues so I’m not too worried about this but will keep monitoring it.