AM
(all lifting work done for technical quality at moderate loading, get good exposure and work on timing and technique)
Power clean x 2 reps – EMOM x 6
165 – these didn’t feel great – felt like I was thinking about focusing on too many things
+
Power clean x 1 + hang squat clean x 1 – EMOM x 6
185 – felt like I ironed some of them out here.
+
Squat clean x 1 rep EMOM x 6
205
Going moderate loading I felt like I was fast under the bar, but don’t think I was gettng full extension on all of the pulls
+
1-arm front rack squats x 6/side @ 53lbs, rest 30 sec bt arms
1-arm rotating ring rows x 6/side, rest 30 sec bt arms x 3 sets
+
Band pull apart series
PM
Row ALAP @ 1:43/500m, stop when you have 3 strokes in a row above pace
rest 60 sec and repeat until you accumulate 2500m
13:34.7
1K on first chunk, started over pulling to fight for that 1K and that night babe hurt me in the end. The last 750 were the best because my arms were tired and i had to revert back to good mechanics, go figure.