Month: January 2019

Fri 18JAN19

A) Row: 2k – increase per 500m from 1:50, approx 5 sec per 500m

✅

Splits per 500m:
1:49.1
1:43.4
1:38.4
1:33.7
Total time: 6:44.5 (1:41.1 avg)

B) 10 RFT:
5 DB S2OH – 80#/h
10 TTB

rest walk 8 min and move to C

10:38

S2OH: all UB
T2B: first set UB then realized that was too hot real quick. Went 6/4 the remaining 9 sets. Grip is still smoked…

C) Slow puill snatch + Snatch: 2.1 – every 2:30 x 6 – building to a challenging set, with no fails!

185, 195, 205, 225, 235

– pulls felt strong. Definitely wasn’t opening my hips/extending on the full snatch. Knee and hip flexors still really tight from the DB SC workout- knee still swollen

D) EASY cool down 10-15 min

15 min on true form

Thu 17JAN19

A) @sustained pace:
AB 1 mile
35 WB – 30#
50 DU
9 ring MU
25 KBS – 106$
Row 1k
rest walk 800m on tru form
x 4 sets

1. 14:02
2. 14:50

My forearms and my right hand is FRIED. It was to the point my fingers where cramping up in my right hand. I’ve been taking it V easy at rock climbing but today it must have added up quickly with the DU, MU, KBS, row combo.

Thu 10 JAN19

A) Snatch: TnG x 3 reps on the min for 8 min @67% 1rm

175
– all power. Felt fast, stable, efficient.

B) Barbell Thruster: 3 reps – every 45 sec x 6 sets – 165#

Done. Positions felt great

C) Squat Clean Thruster: Challenging single in 5 total attempts

225, 265, 285, (305-failed press)
– has some fun here haha

D) 6 min @90-95% effort:
Row 25 cals
25 burpees over erg
25 KBS – 2pd
– Get 2 rounds.

2 rounds done with 1 sec left 💰. Ass burns

E) EASY cool down 10-15 min

AB and shake plate