TIME...

It has been a while... Time...

We went "up north" (Rhinelander) for Thursday, Friday & Saturday...

Was going to workout up there with minimalist stuff, but just did some walking, swimming and sitting on the dock. Relaxing...

So, back at it today!

Warm-Up

Mobilize

then...

10m Row Progression (w/ running clock)

1m @ 16 s/m

1m @ 17 s/m

1m @ 18 s/m

1m @ 19 s/m

1m @ 20 s/m

30s @ 21 s/m

30s @ 22 s/m

30s @ 23 s/m

30s @ 24 s/m

30s @ 25 s/m

30s @ 26 s/m

30s @ 27 s/m

30s @ 28 s/m

30s @ 29 s/m

30s @ 30 s/m

3-5m Rest and then...

2K Row for Time

-----------------

SQUAT SNATCH COMPLEX

Every 90s x 5:

1 Pausing Hang Squat Snatch

1 Pausing Low-Hang Squat Snatch

1 Hang Squat Snatch

1 Low-Hang Squat Snatch

Stan ~ 7:51 AVE=1:57.9(24) // Splits= 1:56.3(23) / 1:55.1(25) / 2:01.6(24) / 1:58.9(24)

tb ~ 7:26.2 AVE=1:51.5(25) // Splits= 1:49.0(25) / 1:53.0(23) / 1:54.9(27) / 1:49.3(27)

Complex = 95-105-115-125-135

Row was good...did 3 Fast Pulls (shorter, quicker) then 3 Breathing Pulls (longer w/ breath b/t each) for 20 ish total sets before I even looked at the clock...400m to go...tried to sustian and with 250 left, I tried to just go hard...

Happy with time, but I know I can do better! Always room to improve.

PAST ROWING HERE