Wednesday – 9/13/2023

9/13

2 rounds, continuous effort

Ski 250m @ steady effort (around 1:55/500m)

12 hang squat cleans AFAP @ 115lbs

3:32 – finally some of these that i had some confidence in of moving unbroken

+ (rest to recovery)

2 rounds, continuous effort

Row 250m @ steady effort (around 1:50/500m)

12 overhead squats AFAP @ 115lbs

3:21

+ (rest to recovery)

2 rounds, continuous effort

Echo 15 cals @ steady effort (300-350 watts)

12 deadlifts @ 275lbs

3:46 – i kind of surprised myself with the deadlift today, was planning on having to do doubles but when i picked it up the first time after the bike I was surprised, probably defeated the idea of the steady effort on the machines but just happy the deadlift did not break me down. 

+

2-3 sets, rest as needed

Single leg hamstring slider negatives x 4-5/side

Hanging psoas march with miniband x 4-5/side

Banded lateral monster walk x 8-10/direction

Banded good mornings x 12-15 tempo reps

Done 2 sets

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