Breakfast: Greens First/Max Fiber, 1 cup oats w/water + ~1Tbsp PB
Mid-morning 2 slices breakfast ham, 1 banana
1030 AM:
10-11:30 AM
A. mixed grip wtd chin up - build to a 1RM in 8 min
25, 35, 45, 55, 62, 65, 67F
B. CGBP - build to a 1RM in 8 min
83, 103, 123, 133, 138, 143, 145, 148F
+
for time:
15 med ball over shoulder 80#
21 T2B
run 200 m
12 med ball over shoulder 80#
21 T2B
run 200 m
9 med ball over shoulder 80#
21 T2B
run 200 m
All T2B UB. Last set was tough but felt good. Focused on getting through 3 at a time.
7:20
rest 5 min
for time:
VC 500 ft time trial
3:01
3-4:30 PM
A. max clean off low blocks - build to a max
83, 123, 133, 143, 153, 158, 163F, 163, 165, 168F
B. PC emom - 70% 1RM x 5 - 8 min
+
5 sets:
Row 400 m
rest 90 sec b/t sets - add effort and speed and show reflection in time per set as lowering
Well, the effort and speed increased over each. Possibly too conservative in the start. Found a new gear during the last 200m of the final set. Was shooting for 1:53ish and then I decided to open it up and see what I could do. Was holding 1:44-146 for last 150m and it felt oddly good. Always learning.
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