A. 5k row – TT
*push this. Do not coast.
B. Assistance work:
3 rds
25 weighted sit-ups
15 plate to overhead Tri ext
20 band scap squeezes
30′ waiters carry each arm
12 reverse scap fly’s
A. 5k row – TT
*push this. Do not coast.
B. Assistance work:
3 rds
25 weighted sit-ups
15 plate to overhead Tri ext
20 band scap squeezes
30′ waiters carry each arm
12 reverse scap fly’s
A. 1RM Push Jerk, 260# PR
B. 19:24 5K row
On family vacation at beach, fitting stuff in when I can get away.
A. 21:03 B. Done w/ 25# plate- reverse fly w/ 2 5# plates
A. 18:29 5k that was worse then I thought
B. ✔
19:39 5k. 1:57/500m pace.
Part B. Done.
5k row
17:45
5k row 18:44
Animal
19:10 row- never found a rhythm. All over the place- all time best 18:34 I think so not there quite right now.
Accessory work done
Am: 5k row. 19:05. Held pace entire time. So excited to see what a true 5k TT will be with proper pacing and turning it on.
Pm:
A. Every :60 perform power clean + push jerk + split jerk
155-175-187-198-209-220-231-242
Then power clean singles every 2 min x 5 at 275
B. Wod
6 rds
400m run
100m farmers carry (70’s each hand)
Time : 16:56
A) 18:22
B) Done
Concept 2 owns my soul after that
A) 21:11 oh my quads
B) Done
A. 20;53
B. Done
5k row: 22:45, 2:16 average. Glad to have a starting point …now to improve my pace!
B. Done (50#db, 25#plate oh, 26#kb, 12#db flys)
After two weeks vacation i felt really good 18:29 for the 5k
A. 19:23 (not a PR but tried to stay consistent held from 1:52-1:58 most of row)
B.Done
A. 5k Row – 21:12
B. Assistance work – complete
A. 5k- 22:02
B. Assistance work- done
veeeeeeeery nice
yeah thats right….old man got you (insert o face)
‘
A. 20:21
B. ✔️