@ 5:30am
a) 1000m row @ z1
b) 1500m row @ < 5:25
--4:00 rest--
c) 1000m row @ < 3:34
--3:00 rest--
d) 1000m row @ < 3:28
--2:00 rest--
e) 500m row @ < 1:40
f) 5:00 airdyne cool down
5:21.70, 3:31.90, 3:24.10, 1:37.30. felt good and comfortable the whole time. maintained the breathing and kept a good stroke rate in order to finish these off without much problem. working on pacing things out here for a conditioning with a long row as part of it (as Regionals has had the past 3 years).
@ 5:30pm
a) 3 rounds (not for time)
1) 10 calorie airdyne
2) 10 ghd sit ups
3) 10 wall balls 25#
b) clean and jerk %'s (every 1:30)
1) 5x2 @ 60, 65, 70, 75, 80%
2) 5x1 @ 85, 85, 90, 90, 90+%
205, 220, 240, 255, 270, 290, 290, 305, 305, 315. first time getting 315 on a jerk in a long time. tried it out going back to my normal jerk stance (right foot forward) and there was no groin pain (first time since hurting it prior to Granite Games). felt way stronger with it. still need to dial in the technique on it, as I could feel I had no split jerked that way in almost 7 months.
c) back squats 5x5 (rest 1:30) (add 10# from last week)
315, 335, 355, 375, 385. last set felt heavy, legs were feeling it from the clean and jerks and first 4 sets, but was able to finish the set without much problem (no worry of failure). a couple more weeks with this prior to Regionals, so will add 10# to each set into those weeks to hit above 400# for 5 again prior to Regionals.
d) 30-20-10
1) airdyne calories
2) handstand push ups
5:24. tough workout. the airdyne portions got the lungs firing and then the handstand push ups built up after a while. did not leave the wall at all on any of the sets, but tried to take rests on my head whenever I thought I was getting close to failure (or to pace things out a built). good burner.
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