Woke up and my back was sore...from running (the other day) and jumping lunges & KBS yesterday...
Not to mention, sitting around all day (snow day) more than likely did not help any...
Was not going to do much today, but it really loosed up with the warm-up...
Warm-Up ~
Roll Out (Thoracic)
Overhead Hold Bar on Roller
Inversion Table
Couch Stretch
Paleo Chair
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Easy Thrusters
Some Pull Ups
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JACKIE (Past
Here)
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Ladick ~ first timer ~ 10:44
Daliege ~ (PR ~ 9:51 - 8-12-18) ~
9:22 HUGE PR!!!
Johns (PR~12:?? - 8-12-18) ~ 11:23
Stan (PR~9:03 - 2-6-17) ~
9:28*
tb (PR~8:05 - 2-6-17) ~ 8:34 (50 UB but slower / 24-6)
Below is a breakdown of the 1K row:
| Ladick | Daliege | Stan | tb |
| 1K Row (s/m) | 3:58.2 (32) | 3:58.4 (36) | 3:44.1 (35) | 3:47.1 (23) |
| #1-200 | 2:03.0 (35) | 2:01.7 (37) | 1:43.0 (39) | 1:43.2 (29) |
| #2-200 | 1:58.7 (35) | 1:58.0 (38) | 1:45.7 (37) | 1:51.0 (23) |
| #3-200 | 1:59.0 (33) | 1:57.2 (37) | 1:54.5 (34) | 1:58.0 (22) |
| #4-200 | 1:58.7 (30) | 1:58.5 (37) | 1:59.2 (33) | 1:55.2 (21) |
| #5-200 | 1:56.0 (31) | 2:00.2 (34) | 1:58.0 (32) | 2:00.0 (21) |
*I would say this was Stan's PR even though the time may have been longer...Thrusters were below parallel and really good pull ups...my guess is the last one we had feet on bar as well... This was TOTALLY Rx'd for him!!!
Great job everyone. Awesome to see improvements.
ReplyDeleteEMOM x 3 (12min)
1 = 10 single arm db pp L 25-30-25
2 = 10 single arm dp pp R 25-30-35
3 = 10 Single-Arm DB Row L 25-30-35
4 = 10 Single-Arm DB Row R 25-30-35
E2M x 6 (12min) split jerk (build to a heavy)
sb - 145
r. lubeck - 195
8 min. AMRAP of:
20 alt. rev lunge
10 burpee
3 ground to over head @ 95#
sb & r.lubeck both had 5 rnds + 22 reps.
*the youngster came out with a little bit faster pace but the old man paced it perfectly to have a little extra for the end push. : )
Jackie:
ReplyDeleteR. Lubeck 7:46-First time (row-3:38:8 - finished thrusters with 4 or 5 breaks @ 6:27, pull ups where 12-10-8) Had a few no reps on thrusters and pull ups but did not make him do more, just made him aware of it.
S. Brehm (1st time 1-5-18 9:15 w/ jumping pull ups) (2nd time 9:41 12-29-18 RX) 4-13-19 PR 8:12 (row-3:35:7 - thrusters UB with a methodical pace (6:31) - pull ups 12-8-10)
* Was a good teaching day for me as I had an elite athlete to work with and talk about corrections in his technique on the rower and thrusters that will lead to a better time and more power output. Love it man.
That is awesome!!! Keep up the great work...
ReplyDelete