Afternoon Session (4:00pm)
1. every minute for 4 minutes -- 2 hip cleans + 2 front squats @ 65-75%
2. 12 minutes to heavy complex of -- 1 clean pull + 1 hang clean below the knee
3. for time -- 30 front squats (275) (from the floor)
4. 3 sets of -- 6 kips on the bar + 5-second hollow hold on bar + 5-second arch hold on bar
5. 5 rounds of -- 200ft shuttle (4x50ft) + 12 unbroken chest to bar pull ups
6. Rowing Session
6 sets of:
* 375m @ gear 2 (10k pace -- ~ 1:50)
* 125m @ gear 6 (500m pace -- ~1:24/1:25)
(rest walk 3-minutes)
Results:
1. 220, 220, 230, 230
2. 330 (185, 225, 255, 285, 305, 320 prior sets)
3. 3:29 (10, 8, 7, 5)
4. done
5. 3:29
6. 1:44.00, 1:43.80, 1:43.90, 1:44.00, 1:43.30, 1:43.20
Notes:
-- overall, decent lifting day. pull felt a little weak on the clean complex and but was able to hit some decent weight. just tried to maintain that good position (or at least best I could)
-- front squats were pretty tasty. just wasn't quite sure how to attack the reps, but I think I went about it just right for the day.
-- rowing was good. was a little worried about how it would go before starting, but was able to really get things going and hit all the pacing.
-- finished with the shuttles and chest to bars, and the pulling was just a little tougher following the rowing. I think I pulled a little too much with my arms on some of the sets.
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