Tuesday – 9/10/2019 – TTT

AB 3 min @ 150 watts

AB 3 min @ 200 watts

AB 3 min @ 250 watts

done

+

Row 250m @ <1:40/500m pace, rest 45 sec

1:38.3 avg pace

into

5 rounds for time @ open effort

10 toes to bar

12 1-arm alternating DB hang split snatch @ 50lbs 

14 row cals

9:30

Row pace the first round was bt 1300-1400, but knew this might have been a little hot, was too slow getting into the rower in this round and I feel I tightened that up every other round. I was pretty happy with this piece as transitions were crisp, the only thing I could’ve done was held a higher pace on rower the whole time, except for rounds 1 & 5, was around 1100+. I did start to control my pace on db split snatch by taking a quick breath with db overhead, this for the most part helped control my anxiety from stressing about moving too fast and losing control

(rest to full recovery)

Row 250m @ 1:40/500m pace, rest 45 sec

1:39 avg pace

into

5 rounds for time @ open effort

10 burpees to 6in touch

12 1-arm DB hang clean and jerk @ 50lbs (6/side before switching)

14 wallballs 

12:13

Burpee pace was too slow, tried to attack it but slowed down incrementally over the course of the 5 rounds, except for the last round. The transitions got slower as well. On the first round I tried to take a little break before I picked up the wall ball becuase I felt I was at a pace I would have a hard time sustaining. 12 hang c&j was the perfect number, I didn’t want to pick it up but it is so few reps that I grabbed it before I was ready except for rounds 3&4. 

+ (rest to recovery)

AB 10sec sprint, 1:50 slow spin x 3

First round – 1000+ watts, 2nd topped out @ 984, and 3rd 1071.

+

Cossack squat flow x 3/side

Banded bird dogs with neutral spine x 6/side

Single leg hip thrusts from shoulders elevated x 8/side

3 sets, rest as needed

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