40:00 AD @ z1
PM:
A. Back Squat, 6 x 3 reps @ 80% of 1-RM; begin a set every 0:90
+
4:00 AMRAP (see below)
3:00 rest
6:00 AMRAP (see below)
3:00 rest
For time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
A. complete @ 235
+
4:00 AMRAP: 8 TTB (row 2:08.8)
6:00 AMRAP: 15 S2O (row 2:09.3; TTB 4 x 5; S2O 15 unbroken)
For time: 11:43 (row 2:10.9; TTB 4 x 5; S2O 3 x 10; KBS 2 x 20)
BBJO were miserably slow (well over a minute to do 10…)
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
A. complete @ 235
+
4:00 AMRAP: 8 TTB (row 2:08.8)
6:00 AMRAP: 15 S2O (row 2:09.3; TTB 4 x 5; S2O 15 unbroken)
For time: 11:43 (row 2:10.9; TTB 4 x 5; S2O 3 x 10; KBS 2 x 20)
BBJO were miserably slow (well over a minute to do 10…)
Happy to get some z1 in this morning... starts the day off nicely. Need to get back in the habit.
Back squats felt good, but the third rep started to get a little slow on the last couple of sets.
Felt like I should done much better on the AMRAPs. I paced the row intentionally, thinking that shaving 5-10 seconds off the row would just translate into 5-10 seconds of resting before starting the next piece, but those BBJO were absolutely terrible. I had no drive in my legs and spent a couple of seconds lying on the floor around rep 6 (on each round) so in hindsight maybe I should have picked up the pace on the row just a hair because it likely wouldn't have made a difference on the BBJO. Broke everything else how I planned to, but probably stood around a little too much between pieces. Argh.
