@ 5:40am
5:00 row @ z1
__1:00 break__
10 x 300m row @ 90% (walk rest 1:00)
__1:00 break__
5:00 row @ z1
finished all 300m intervals under 1:00. pace stayed between 1:37 and 1:39 the entire time, feeling pretty solid with it. the z1 paces were around 2:05, which is a comfortable warm up and cool down pace on workouts like this.
@ 5:45pm
a) 3 rounds (not for time)
1) 10 goblet squats 60#
2) 10 box jumps 24" (step down)
3) 10 hip extensions
completed. hit a good bit of dynamic warm ups/stretches and mobility exercises prior to these rounds.
b) 2-2-2-1-1-1 back squats (rest 1:30)
365, 385, 405, 425, 435, 445. felt pretty strong here. 445 is the heaviest I have gone in quite a while. felt good on that rep. happy to be keeping the strength even with the focus shifting towards heavy conditioning.
c) perform with a 15:00 running clock:
1) 1:00 amrap- burpees
2) 2:00 amrap- air squats
3) 3:00 amrap- man makers 45#
4) 4:00 amrap- clean and jerks 185#
5) 5:00 amrap ladder (1-1/2-2/3-3/etc)- chest to bar pull ups + ring dips
22 burpees, 90 air squats, 13 man makers, 23 clean and jerks, 72 total reps (through round of 8 on each movement). good workout here. definite grinder through the last 3 amraps. tried to keep a solid pace I thought wouldn't effect me too much for the rest of the workout on the burpees and squats. then just tried to consistently move on man makers and clean and jerks, and then just wanted to do the best I could on the 5:00 amrap.
d) accumulate 3:00 plank hold
completed. no breaks. core was feeling it. actually started shaking with about 30 seconds left. good way to end 3 days of tough workouts.
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