For Time @80-85%
1,000m Row
15 KBS (1.5/1)
25 Burpee Over the Rower
15 KBS (1.5/1)
1,000m Row
+
10 Minute Rest
+
4 Rounds For Time @80-85%
200m Run
10/10 KB Snatch (45/25lb)
15 Hand Release Pushups
30 DU's
HPA Blue
500m row @ 2k PR pace
rest 2 min x 10 sets
Rest 5 min btwn sets 5&6
HPA - Grid
Snatch tech - gmn EMOM - :30/:30 x 5
Hang Squat Snatch . Snatch Balance, 1.1 @ 55-60%RM x 8 sets rest 1 min
+
EMOM for 10 min:
1st minute: Deficit Handstand push ups @ 5", 3-5 unbroken reps
2nd minute: 3-5 Unbroken Ring Muscle ups
+
5 sets @ 90%
:30 Airdyne for cals
:30 rest
:30 Box jump overs @ 30"
:30 rest
:30 Power clean @ 95lb
:30 rest
:30 Burpees to 6" touch
:30 rest
1,000m Row
15 KBS (1.5/1)
25 Burpee Over the Rower
15 KBS (1.5/1)
1,000m Row
+
10 Minute Rest
+
4 Rounds For Time @80-85%
200m Run
10/10 KB Snatch (45/25lb)
15 Hand Release Pushups
30 DU's
HPA Blue
500m row @ 2k PR pace
rest 2 min x 10 sets
Rest 5 min btwn sets 5&6
HPA - Grid
Snatch tech - gmn EMOM - :30/:30 x 5
Hang Squat Snatch . Snatch Balance, 1.1 @ 55-60%RM x 8 sets rest 1 min
+
EMOM for 10 min:
1st minute: Deficit Handstand push ups @ 5", 3-5 unbroken reps
2nd minute: 3-5 Unbroken Ring Muscle ups
+
5 sets @ 90%
:30 Airdyne for cals
:30 rest
:30 Box jump overs @ 30"
:30 rest
:30 Power clean @ 95lb
:30 rest
:30 Burpees to 6" touch
:30 rest
Blue
ReplyDeleteResults
-1:47
-1:46
-1:46
-1:47
-1:47
*Rested 5 Min
-1:47
-1:47
-1:47
-1:47
-1:47
*This was tough today. My legs are tired just a bit. 4th day straight to stay on track after taking off Tuesday instead of Thursday. Feeling those box jumps today.
Zack Imboden
ReplyDeleteGold
12:52
+
16:05
Blue
ReplyDelete- 1:44
- 1:47
- 1:48
- 1:51
- 1:50
6 minute rest
- 1:47
- 1:51
- 1:48
- 1:50
- 1:48
Not 100% over being sick, so this was hard on my lungs. However, I powered through. Just glad that my rowing technique is improving.
11:17
ReplyDelete13:43 / 55# kb don't have a 45#
1:43.3 all the way. last 2-3 were pretty hard but still mainly aer
ReplyDeleteBlue
ReplyDeleteAll sets between 2:02-2:10
Blue
ReplyDeleteRowing:
all sets between 1:44 and 1:45 with 5 min rest between set 5 and 6
after rowing I did some of Friday stuff because I missed it:
A1.Touch and go deadlift from a deficit, 3-5 reps, rest 90 seconds
A2.Close Grip Bench Press @ 21X1, 3-5 reps, rest 90 seconds x 5 sets
A1. 225, 245, 265/5/3
A2. 145, 155, 165/5/3