@ 5:30am
row 5000m @ z1
--> every 1000m, perform 1 round of "Cindy"
took about 28 minutes. good morning work to get the body going and to flush things out a bit. body was tired from the previous couple days of work.
@ 4:30pm
a) 3 rounds (not for time)
1) 30 double unders
2) 10 db push press 40#
3) 10 db front squats 40#
b) push press double ladder (emotm)
(start @ 155#, move up 10# every minute)
155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265. stopped after 265. felt strong with it. 2nd rep at 265 was a good challenge, and I thought hitting 12 sets was a good amount for this work. 275 would have been a battle.
c) 5:00 amrap
1) 10 calorie airdyne
2) 5 power cleans 135#
3) 10 box jumps 24"
4 rounds. went consistent here. each round was about the same pace, with the last round being the fastest of the 4.
d) 5:00 amrap
1) 10 calorie row
2) 5 squat snatches 115#
3) 10 toes to bar
3 rounds + 14 reps. finished out the set of 5 squat snatches :03 past the time, so figured I had finished 4 prior to the 5:00 was up. again, solid and consistent pace throughout the amrap, with everything unbroken.
e) 5:00 amrap
1) 100m shuttle run (50m out and back)
2) 5 front squats 185# (from the floor)
3) 10 ball slams 40#
4 rounds + 95m run. consistent again here. was just about back from the shuttle run when the buzzer went off. wanted to finish out that run prior to time, just wasn't able to. overall, good day of training. recovery day tomorrow prior to 14.4 on Friday.
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