Row 5k aerobic
crossover symmetry activation warm up
A. Clean pull + PC; 3.1 x 5; rest 2 min
B. Halting clean DL; 3,3,3,3; rest 2-3 min
C1. Muscle snatch x 2; rest 30 sec
C2. Snatch shrug x 5; rest 30 sec (video)
C3. Axel pendlay row; 3.3.3 x 3; rest 90 sec (perfect, don’t yank chest up)
3 sets for time @85-90%:
AB 20 cal
20 T2B (UB; UB; 10/5/2/1/1/1)
15 Ring Row (8/7; 5/5/5; 5/5/3/2)
rest 3 min (how was this vs. last week?)
crossover symmetry recovery cool down
row: 2:03.2 avg/500m; 20:31.5 total time
A. 225, 235, 245, 255, 265
– not TnG like last week, dropped the bar and reset quickly after each rep of the complex. saved the grip but still was difficult. really had to work hip speed.
B. 290, 300, 310, 320 (all with straps)
– changed set up. dropped butt lower to allow chest to open up. tried to really drive hips down during ascend. felt a lot better.
C2. 235 (with straps)
– broke up reps as described above. easier than last week but still very difficult especially halfway into 2nd round and all of the 3rd round. this week was major lactic build up in forearms and some in the biceps whereas last week was mainly shoulders. T2B went to out due to grip completely giving out.
**Just got crossover symmetry bands so I will do the activation and recovery work before and after the pm workouts.