AM
Row 500m @ 2:04/500m
rest 30 sec
Row 500m @ 2:02/500m
rest 30 sec
Row 500m @ 2:00/500m
rest 30 sec
….continue in this fashion, dropping pace by 2 sec each successful round until you fail
Brought a rower home and did this at home – so I had to do the ghd sorenson work in the pm. I wish I had thought into this a little deeper. My fingers got blistered up a little, I honestly didn’t expect to get that many rounds in
13 intervals – 1:42 – was the last successful round – held a great pace for most of the 1:42 and then starting slipping off with about 200m to go, so fought for the last portion and 30sec just wasn’t enough time to recover going into the 1:40 pace.
+
Side lying GHD sorenson hold x 30 sec/side x 4 sets, rest 60-90 sec bt sides
This was so freaking hard
PM
A – 10 min thoracic extension/rotation mobility work (cat camel, squatting sky reaches, thoracic bridge flows, jefferson curls)
Done
B – Banded shoulder series – https://www.instagram.com/p/BT1wKq7F6Rd/
done
C – Mcgill big 3
done
+
For time
10-8-6-4-2 deadlifts @ 315lbs
2-4-6-8-10 parallette kipping HSPU from 6in deficit
8:39
Didn’t have a plan on this, just went and let it play itself out
All deadlifts unbroken, but damn it felt heavy as hell.
Hspu – the round of 6 was a good rhythm and then going into the 8’s I had decided I was going to break but was going to break off of feel. Came off the wall at 2 as I lost balance after lockout, don’t remember my breakdown after that. It didn’t feel too bad. But the round of 10, it took at least 1:30+ – not sure exactly how long but it was a grind. 2/3/2/2/1
after you finish, start a 5 min clock and find a 1RM hang squat clean in that window
245 – could’ve/should’ve been more aggressive with loading, was overthinking the hinging fatigue would get me a little more.