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
Nice job on the row!
ReplyDeleteComplex 70-75-80-85-90
*90 felt fast and smooth
2k row 7:52
*didn't push row as hard as I could of. Switched feet tabs at 1,000 m. Cost me some time.
F.S. = 145-165-165-165-145 2reps ea.
*stayed a little lighter this week on F.S. as I pr'd the last 3 weeks and still recovering from Saturdays wod with Rylan, Whitley, Wyler and Holly.