10:00 @ 70% of [200m jog + 4 DB man-makers @ 20/hand]
5:00 rest
10:00 @ 70% of [15 row calories + :45 front leaning rest on rings]
+
20:00 shoulder mobility + scap pre/re-hab
PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 4 x .1 heavy; 2:30 rest
C. Ring push-ups, 3 x 12, 30X1; 2:00 rest
+
For time:
14 hang power cleans, 105
7 wall walks
14 power cleans, 135
7 wall walks
14 deadlifts, 165
+
2 sets:
500m row @ hard - goal is fastest pace sustainable for both
8:00
AM
complete
PM
A. 95
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5
95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?
Mis-loaded the bar for the snatch-grip deadlifts - I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.
Ring push-ups much more manageable without a tempo on the way up. All UB.
HPCs and DLs broken 7/7, all singles on the PCs. Could have moved a little bit faster on the wall walks and the 135 PCs.
Row pace was all over the place. Started out a little conservatively on the first one because I wanted to be sure I could match it on the second. Started at 1:48, then bounced from 1:46-1:52 for the remainder. Was right on the edge of falling off for the last 200m even at this pace for the first one. Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day. I have no idea how I ever rowed a 1:43/500m. I don't think that's even close to being possible right now.
B. 195, 205, 215, 215
C. complete
+
8:02
+
1:49.8
1:48.5
95 muscle snatch was not perfect - 90 was better than it has been though, so, progress?
Mis-loaded the bar for the snatch-grip deadlifts - I did 175, 185, 195, 205 before realizing my mistake (thinking I was 20lbs heavier than this.. Dammit, I just thought I was getting better at these! Ha.) Last two singles at 215 were tough to hold the positions.
Ring push-ups much more manageable without a tempo on the way up. All UB.
HPCs and DLs broken 7/7, all singles on the PCs. Could have moved a little bit faster on the wall walks and the 135 PCs.
Row pace was all over the place. Started out a little conservatively on the first one because I wanted to be sure I could match it on the second. Started at 1:48, then bounced from 1:46-1:52 for the remainder. Was right on the edge of falling off for the last 200m even at this pace for the first one. Pace was similar and bounced quite a bit on the second one as well; only difference was that I pushed the last 200m a little harder, knowing I was done for the day. I have no idea how I ever rowed a 1:43/500m. I don't think that's even close to being possible right now.
