AM
Bike 90 sec450+ watts, rest 30 sec
15 C2B pullups, rest 30 sec
3 squat cleans @ 235-255lbs, rest 3 min x 2 sets
@255
C2b are coming around nice. Bike was solid and stayed around 480 for the bulk of it.
+
Row 90 sec @ 1:40/500m pace, rest 30 sec
4 deficit strict HSPU + 6 deficit kipping HSPU (2-3in), rest 30 sec
3 squat snatches @ 175-195lbs, rest 3 min x 2 sets
175
It was hard to get myself to open up after the pull ups so went conservative at the 175. I missed it once in the second set but they was purely a mental error.
+
Yoke front rack carry 50ft, new set every 90 sec x 6
+30 on yoke
I have mentally put so much focus on improving work on the Bike mentally and physically. I need to put the some intetion and intensity for the rower as well. I held the pace for the rower today, however, it wasn’t comfortalbe and I truly wanted to take the lower efforts. Today it was more maintaining good mehcanics anc position.
PM
3 min run @ 7.5-8min/mile pace, rest 1 min
3 min AB @ 300 watts, rest 1 min
3 min row @ 1:54/500m, rest 3 min x 4 sets
complete