JP
Competition:
Am
A. 500m Row x 7; rest 1:15 (hard intervals – this is individual pacing) – same pace as last week / -1 below
B. max kipping hasp; tng style, no resting on head and lifting hands etc. rest 2 min; complete that # afap
C. DB SA Row 8-10 reps x 4 sets each side
D. Crossover Symmetry protocol
pm
A. Front SqT – 2RM + 2×2@90%
B. AMRAP 20 “courtesy of Optimum Performance Training”
10 cal row
4 deadlifts 135/93
3 hang power cleans
2 front squats
1 shoulder to overhead
C. Recover Work
weighted setups 3 x 25; rest 1:30 between
+
Seated Single Arm DB Strict Press 6-8 reps x 4 sets each
+
CO Symmetry protocol
Performance:
A. A. Front SqT – 2RM + 2×2@90%
B. AMRAP 20 “courtesy of Optimum Performance Training”
10 cal row
4 deadlifts 135/93
3 hang power cleans
2 front squats
1 shoulder to overhead
C. Recover Work
AM:
A. Rows
-1:35.9
-1:36.9
-1:36.1
-1:36.2
-1:36.6
-1:37.1 (JP told me that wasn’t acceptable)
-1:33.3
B.
AM
A. Rows – nothing great but this is a big weakness for me so happy to finish with this rest period.
1:58,1:56,2:01,1:59,2:00,2:00,2:00
B. Hspu = 42. Unsure how long this took me to do after the 2min didn’t look at the clock but wasn’t fast lol.
C&D completed
PM
A. FS = 198×2. 90% done at 178.
Didn’t have much legs were tired yesterday did 209×3 and did lots of cleans lol.
B. 15+5. Kept rower running didn’t reset each round but I barely pulled to the 10th calorie so think I didn’t cause much with this.
Performance:
A. A. Front SqT – 2RM + 2×2@90%: 195#, DS at 185#
B. AMRAP 20 : 14rds plus 6
10 cal row
4 deadlifts 135/93
3 hang power cleans
2 front squats
1 shoulder to overhead
C. Recover Work : DB rows 10×4 each side 35#
Metcon 18 full + 9 calories
One session:
A. Max UB set- 30 HSPU
30 AFAP -1:30
B. SA rows- Done w/ 40# DB
C. 2 RM Front Sqt- 218#
Drops at 196#
D. Workout- 15+6
E. EMOM 16- Odd: 15/12 cal row
Even: 15 burpees
*Was able to hold the 15 cals for the first 4 rounds and then dropped to 12 when I started hitting the time
F. 15 min AB at 150 watts (recovery)
One session
A)Front Squat 2rm 325 missed 345 on second
drops at 290
B) Max TNG HSPU 36 did to open standard
36 for time 2:15
C) Metcon
16 Rounds (reset the rower every round) Unbroken on all but two rounds for barbell movement
One Session
A. Tried front squatting. Its the re-rack/de-load of weight that is an issue
B. 500 x 6 Row Intervals – Haven’t done this is a while, felt good to do them! Stopped at 6 due to back tightening
1:50.0, 1:50.4, 1:53.8, 1:54.7, 1:57.1, 1:57.3
C. 4 Rounds:
8 Cal Bike Sprint
10 Strict HSPU
D. 3 Rounds
8 DB Rows each arm – 45lbs
8 DB Presses each arm – 25lbs
25 Weighted Sit ups – 25lbs
1 Min Plank Hold
E. HS walk and hold work per Tori: belly to wall, sideward walk on wall, hand lifts, body position. Sent her video for critique/comments (thank you, Tor!). Will continue to chip away at this.
Squats done
Accessory work done
Metcon with bike
18+10
Hspu 32(fell off wall)
2:10 second time through
Row – 1:54.8/1:54.6/1:55.0/1:55.6/1:57.1/1:59.5/1:58.8
22 hspu, big weakness for me – didn’t time how long it took me to get it again.
SA row – 10 reps @ 44#
WOD – 14+10 cals
FS – 171# PR for me drops at 154#