AM
A. squat clean thruster - build to a max single in 12 min
85,105, 125, 145, 155 (under 5 min), 158 (up 5lbs), 160.5F, 160.5f. Feel like I could thruster 150 any day of the week, but just a bit over and it suddenly seems tough. Perhaps it's my mind.
 |
| The 2nd was over head! |
B. for time - 25 squat clean thrusters - 76% of part A
4:35 (about 210 at halfway)
rest 6 min
C. for time:
25 push ups HR 48s
25 wall balls - 14# to 10ft 8...maybe set of 7 some short sets in there
25 ring dips 6,2,3,2,2s...
25 wall balls - 14# to 10 ft 15, 5, 5
25 S2O - 85#
8, 7, 6, 5 - extra rep
8:09
Felt pretty depleted after this session. My legs still felt worked midway through the afternoon. Perhaps not enough cool down, as I left fairly quickly to take Meg to airport. Also could have been low fueling?? Had a banana w/almond butter am, the 2 hours post workout 2 chicken thighs and a sweet potato. Half a Threshold bar mid-afternoon before PM.
4PM
AMRAP in 18 minutes
1600m Row
80 Burpees
AMRAP DUs
Score is DUs.
Row in 6:55 (2:09 pace) maybe paced too much
Started burpees at 7:10
40 in 10:00 (2:50)
80 done at 12:50 (2:50)
DUs: 1 set of 30 then lots of 10s.
100 @ 15 min
150 @ 16
200 @ 17
262 @ 18 min
Delts were a burnin'! That was the only issue. Not missing just couldn't keep turning rope over. Fought for a few sets of 15, but it felt like a fight with shoulders to get to 15. Otherwise breathing wasn't really an issue. Hindsight says push harder on row as the breathing will recover and not necessarily be an issue to do the DUs, but need more time to do the small sets.
Felt pretty depleted after this session. My legs still felt worked midway through the afternoon. Perhaps not enough cool down, as I left fairly quickly to take Meg to airport. Also could have been low fueling?? Had a banana w/almond butter am, the 2 hours post workout 2 chicken thighs and a sweet potato. Half a Threshold bar mid-afternoon before PM.
4PM
AMRAP in 18 minutes
1600m Row
80 Burpees
AMRAP DUs
Score is DUs.
Row in 6:55 (2:09 pace) maybe paced too much
Started burpees at 7:10
40 in 10:00 (2:50)
80 done at 12:50 (2:50)
DUs: 1 set of 30 then lots of 10s.
100 @ 15 min
150 @ 16
200 @ 17
262 @ 18 min
Delts were a burnin'! That was the only issue. Not missing just couldn't keep turning rope over. Fought for a few sets of 15, but it felt like a fight with shoulders to get to 15. Otherwise breathing wasn't really an issue. Hindsight says push harder on row as the breathing will recover and not necessarily be an issue to do the DUs, but need more time to do the small sets.
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