@ 5:40am
30:00 "flush" row @ z1
7042m (2:07.80/500m). body was sluggish the first 5-10 minutes, then began to warm up and get going after that. kept the stroke rate between 17 and 19 the entire time. good way to shake things out and wake up the body and mind.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 hip extensions
2) 10 box jumps 36"
3) 10 db push press 40#
completed. good warm up, got the body firing and loosened things up.
b) 15:00 to work to a heavy press double
95, 115, 135, 155, 175, 185, 195, 205. PR I believe. was very happy to hit 205 for a double. felt strong. very glad my strength has been feeling solid even with losing a little weight and shifting to a big conditioning focus.
c) 6:00 amrap x 3 sets (rest 3:00 between sets)
1) 5 power snatch 95#
2) 7 overhead squats 95#
3) 9 toes to bar
5 rounds, 5 + 12, 5 + 17. good work here. grip burner to say the least. broke the snatches up into 3 and 2 for the most part, unbroken on the ohs, then 5 and 4 for t2b. glad I could pick it up as it went on. never fell off pace. overall great day of training.
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