5 sets @ Z1:
500m row
20 AirDyne calories
25m reverse sled drag
10 unweighted hip extensions, 2022
PM
A. Clean-grip deadlift w/chains, 12 x 1 @ 215 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 3 x 5-7, 20X1; :30 rest
B2. Ring support (top of dip), 3 x :40 accumulation opening w/a max hold before chipping away; 2:00 rest
+
AMRAP in 10:00 (w/Chelsea if you're in @ the same time):
750m row
150 double-unders
max power snatches in remaining time, 95
AM
complete with 135 on the sled
PM
A. complete
B1. +30(7), +35(7), +35(7)
B2. 0:40, 0:25/0:15, 0:20/0:10/0:10
+
38 snatches combined with Chels
CGDL felt good!
Glute ham raises were MUCH easier with the different tempo. And pleasantly surprised to get the first 0:40 unbroken on the ring hold!
Partner workout was SUPER FUN! I really enjoyed that. Although I think it will go a bit differently for me when I'm partnered with Cody next weekend. I did DUs first, did 56 unbroken then realized I had plenty of time and kind of casually finished out the 150 in smaller chunks, finishing a few seconds before 2:30. Enjoyed my 0:30 of rest, which I won't get with a male partner rowing faster... Rowed at 2:01-2:03 - it wasn't comfortable to hold, but wasn't terrible. I could not immediately start the snatches - I made Chels do a couple of sets of 2 before I felt like I could hit one. Then, Chels and I had a really nice rhythm of alternating snatches one by one, which was plenty of rest, but I'm going to have to be able to do more in a row at the comp - I think 95 for me will be much easier than 155 for Cody.
No birthday muscle up :( Wasn't nearly as close as I was yesterday, never felt like I got over the rings. It will just have to be a belated birthday present.
A. complete
B1. +30(7), +35(7), +35(7)
B2. 0:40, 0:25/0:15, 0:20/0:10/0:10
+
38 snatches combined with Chels
CGDL felt good!
Glute ham raises were MUCH easier with the different tempo. And pleasantly surprised to get the first 0:40 unbroken on the ring hold!
Partner workout was SUPER FUN! I really enjoyed that. Although I think it will go a bit differently for me when I'm partnered with Cody next weekend. I did DUs first, did 56 unbroken then realized I had plenty of time and kind of casually finished out the 150 in smaller chunks, finishing a few seconds before 2:30. Enjoyed my 0:30 of rest, which I won't get with a male partner rowing faster... Rowed at 2:01-2:03 - it wasn't comfortable to hold, but wasn't terrible. I could not immediately start the snatches - I made Chels do a couple of sets of 2 before I felt like I could hit one. Then, Chels and I had a really nice rhythm of alternating snatches one by one, which was plenty of rest, but I'm going to have to be able to do more in a row at the comp - I think 95 for me will be much easier than 155 for Cody.
No birthday muscle up :( Wasn't nearly as close as I was yesterday, never felt like I got over the rings. It will just have to be a belated birthday present.
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