AM
5 sets
Row 500m @ 1:46-1:48/500m, rest to 2 min mark
25 wallballs AFAP @ 30lbs to 10ft
rest 3 min bt sets
Rows – 1:47 – 1:47.1 – 1:47.5 – 1:47.4 – 1:47.4
WB- 49-46-46-46-48
I needed a session like this, to boost some confidence. I know training has been hard and I have been giving the best efforts i have been capable of but there has been mental struggles, physical grinds, and this today was what i needed to feel. It was the perfect amount of hard. The row was sustainable, and played around with different efforts, going hard for 250 and throttling down, sustaining the whole way, breaking it into 3 parts of efforts, but hit my paces and then going unbroken with wall ball and feeling fairly fast and smooth.
PM
Squat snatch x 1/Hang Squat snatch x 1 – 5 working sets to find tough load for the day
185 – might have been a little more in the tank but this felt smooth and crisp
+
Snatch balance x 2/OHS x 5, rest 2 min x 4 working sets
185 – wasn’t planned to hit the same last load. Just made a little bigger jump as i was feeling a little wobbly in the beginning for the OHS.
+
For time
21-15-9
strict HSPU
toes to bar
40 heavy cable DU’s/round
8:17 – i will call this a win, i had a plan and stuck to it 100%, i knew the shspu would be a grind so in the beginning was planning on being conservative with semi short breaks. For the 21 – 4-4-4-3-3-3, and did 21 ttb UB, just thought that was the best plan since i knew i was going to have to do smaller sets for hspu, then 3’s for the round of 15, i deviated a little here, was going to break it into one more set. 15 UB TTB, and in the 9’s i tried to transition quickly and was going to go off of feel, 4-1-X-1-1-2