row 5k @ z1 (every 1k, perform 10 ball slams)
workout took a total of 24:37. the row paces were 2:09 for the first 1k, then 2:07-2:08, 2:06-2:07, 2:04-2:06, 2:02-2:05. slowly worked it down. the ball slams were done at a comfortable pace, making sure to stretch out the shoulders at the top. body was tired this morning (so was the mind) so getting up and hitting this was very beneficial.
@ 5:30pm
a) for time (main site January 4th)
50 back squats 95#
50 ghd sit ups
50 back squats 75#
50 back extensions
50 back squats 55#
50 ghd sit ups
13:55. this workout came down to the ghd sit ups. my quads were firing up on those, so I had to break them up (take a rest at the top) a decent amount. the back squats weren't too much of a problem, could rest just in the standing position without dropping the barbell due to it being so light. back (hip) extensions fired up the hamstrings and lower back a decent amount, but those are just a quicker movement than the ghd sit ups.
13:55. this workout came down to the ghd sit ups. my quads were firing up on those, so I had to break them up (take a rest at the top) a decent amount. the back squats weren't too much of a problem, could rest just in the standing position without dropping the barbell due to it being so light. back (hip) extensions fired up the hamstrings and lower back a decent amount, but those are just a quicker movement than the ghd sit ups.
(rest 10:00)
b) 100 burpees (every 2:00, perform 5 clean and jerks 135#)
9:46. this was much more mental than it was physical, and it was a tough physical test. just tried to keep a consistent pace on the burpees. did not want to fire out the first 2:00 and die out after. stayed consistent, went straight to the barbell for single clean and jerks, then right back to burpees. core and legs were feeling conditioning #1 from the day!
9:46. this was much more mental than it was physical, and it was a tough physical test. just tried to keep a consistent pace on the burpees. did not want to fire out the first 2:00 and die out after. stayed consistent, went straight to the barbell for single clean and jerks, then right back to burpees. core and legs were feeling conditioning #1 from the day!
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