@ 5:45am
a) 5:00 row @ z1
b) :30 row @ 90%
:30 recovery
x 10 sets
completed. kept between 153 and 160m (1:33-1:37 pace). felt good.
--1:00 break--
c) :30 AD @ 90%
:30 AD @ 40-50%
x 10 sets
completed. kept between 314 and 356 watts.
d) 5:00 AD @ z1
@ 5:30pm
a) 3 rounds (not for time)
1) 10 thrusters 45#
2) 10 ghd sit ups
3) 3 skin the cats
b) EMOTM snatch complex (full + lo-hang)
-> start @ 115#, add 10# per set until failure
115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 (f). felt pretty solid on this complex today. legs just ran out of juice by the time 245 rolled around. didn't have the pop left.
c) back squats 5x5 (rest 1:30) (same weight as last week)
305, 325, 345, 365, 375. felt strong today with these. better than last week. planning on having the last set over 400# again by the time Regionals roll around.
d) for time:
21 shoulder2overhead 185#
42 alternating db snatch 70#
15 box jumps 30"
15 shoulder2overhead 185#
30 alternating db snatch 70#
15 box jumps 30"
9 shoulder2overhead 185#
18 alternating db snatch 70#
15 box jumps 30"
11:09. unbroken on all of the sh2oh sets, a consistent pace through the db snatches and box jumps. first time rebounding box jumps @ 30" for quite a while and it felt comfortable.
e) EMOTM x 10:00-> 4 muscle ups
made it through 8 rounds but then went long on sets 9 and 10. went to the park, the limb chosen was real bouncy.
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