row 9k @ z1
37:33.60 (2:05.20/500m). felt solid on this today, kept a comfortable pace the entire time. body was pretty stiff before the row, but loosened up through the first 2000m and then the rest of the way was smooth sailing. in the 2:05 range is a great pace for this as the meters work up to 10000m (was in the 2:03 range previous week). gets the body moving well while also allowing for it to recover rather than wear it out.
@ 3:30pm
a) emotm x 10:00- 3 tNg deadlifts
245, 265, 285, 305, 325, 345, 365, 385, 405, 425. felt strong here. was really focusing on keeping proper positioning throughout all 3 reps, and taking the bar back to the floor slower than what I would do during a conditioning.
b) 5 rounds (rest 1:1)
round 1- 9 bar facing burpees, 12 thrusters 95#, 15 toes to bar, 18 deadlifts 155#, 21 box jumps 24"
2:53. this round wasn't bad. still fresh, small amount of burpees and thrusters.
round 2- 9 thrusters 95#, 12 toes to bar, 15 deadlifts 155#, 18 box jumps 24", 21 bar facing burpees
3:23. toughest part was the bar facing burpees. hit everything unbroken and consistently moved through each of the movements.
round 3- 9 toes to bar, 12 deadlifts 155#, 15 box jumps 24", 18 bar facing burpees, 21 thrusters 95#
3:28. got tasty in the end with the bar facing burpees and then thrusters. probably took too long of a break right before thrusters, should have picked the bar up right away.
round 4- 9 deadlifts 155#, 12 box jumps 24", 15 bar facing burpees, 18 thrusters 95#, 21 toes to bar
3:38. the breaks between burpees + thrusters and then thrusters + toes to bar were a little much. hit everything unbroken again, just a tough combination of exercises for me.
round 5- 9 box jumps 24", 12 bar facing burpees, 15 thrusters 95#, 18 toes to bar, 21 deadlifts 155#
3:34. tried to go through this well, but still had breaks between burpees + thrusters and then thrusters + toes to bar. overall, was a good workout. was pretty tired by the time this round started. great work though.
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