Another GREAT day of Training!!!
Warm-Up ~
GO WOD Mobilization
BB WU
Burgner WU
Snatch Progression build to the wt.
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A) SQUAT SNATCH
Triple @ 73-79%
Double @ 79-84%
4 x Single @ 85-90%
(should be a bit heavier than last week)
B) BACK SQUAT
Max Reps (-2 / 15 Rep Cap) @ 20X0 tempo (83% rough estimate)
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ROW & BURPEES
Every 4min x 8:
12/10 Cal Row
14 Bar-Facing Burpees
(3m cap on working)
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2 Sets (Rest as needed b/t exercises):
C1) STRICT TWO-ARM DB SHOULDER PRESS - 20-24 reps
C2) DB LAT RAISES - 12-15 reps
C3) BANDED PULL APARTS - 30 reps
Stan ~ No A & B / did the Row & Burpees (done around 1:30-1:50 each time)
tb ~ Triple@155# / Double@170# / Singles@ 185# /
1:59 / 1:55 / 1:45 / 1:44 / 1:37 / 1:34 / 1:36 / 1:27
1&2 were step-down, step-up / 3&4 were s-d, jump-up for 8 & s-d, s-u for 6 / 5-7 were s-d, s-u ODD's, s-d, j-u EVEN's / 8 was s-d, j-u for ALL.
Then...later in day...
ENGINE
60m ROW - Time Trial
Stan ~ 13756m - 2:10.8 (29s/m)
12m Splits
2744 - 2:11.1 (27)
2817 - 2:07.7 (32)
2728 - 2:11.9 (30)
2760 - 2:10.4 (30)
2707 - 2:12.9 (30)
tb ~ 13988m - 2:08.6 (23s/m)
12m Splits
2886 - 2:04.7 (24)
2820 - 2:07.6 (24)
2768 - 2:10.0 (23)
2679 - 2:14.3 (22)
2835 - 2:06.9 (23)
1st 5K split was 21:58
I gota tell you, this was just a grind. The butt just hurts 15min into this thing! Then you have to try to avoid all crappy thoughts...Way more mental than physical here!!!
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