10/17
Squat Snatch cluster – 1.1.1 x 4 sets, rest 10 sec/2 min
170-180-185×2
+
2 min working window, 1 min walk rest x 4 rounds
5 dbl DB devil press @ 50/hand
15 wallballs (20lbs to 10ft)
AMRAP row cals in remaining time
(score = total row cals)
88 – when i started this my goal was 80 and then I realized that would be selling myself short. I am surprised i do not have bruises from the devils press because I was trying to improve cycle time by getting back to the ground as fast as I could and faster than I have ever moved on DP. was pretty pleased with that effort. I will also say, i did not reset rower, so that definitely helped by a few extra cals each round. First round was 20 and I know i had a 23 once or twice and on the last round I tried to do some quick pulls but that reminds you that there is no benefit from that, just keep pulling all the way through.
10/18
Bike 3-2-1 breathing progression
+
Row 15 cals @ 1600+ cal/hr
Row 15 cals @ 1200-1300 cal/hr
rest 2 min
Bike (echo or ass) 15 cals @ 450+ watts
Bike 15 cals @ 350-375 watts
rest 2 min x 4-5 sets for consistent intensity
Row
1:17-1:17-1:15-1:16
Bike
1:20-1:18-1:21-1:22
I was going to do a 5th but I felt that I was fighting a bit more just to keep output close to the same on the lat round and the 3rd round on the bike. The 3rd round on the row felt like it did me in a little.