A1) GHD Sit-ups: 3x16x 30s rest
A2) GHD Back Ext w/ 3 sec pause at top: 3x8, 30s rest
A3) DB Alternating Press: heavyx8x3 (8 each arm), 1 min rest
Conditioning: Row for max meters in 10 minutes, rest 20 minutes doing active recovery and mobility/stretching, row for max meters in 5 minutes - score each individually - I would really like to see the men at 3k+ and 1500m+ - women at 2500m+ and 1200m+
A2) GHD Back Ext w/ 3 sec pause at top: 3x8, 30s rest
A3) DB Alternating Press: heavyx8x3 (8 each arm), 1 min rest
Conditioning: Row for max meters in 10 minutes, rest 20 minutes doing active recovery and mobility/stretching, row for max meters in 5 minutes - score each individually - I would really like to see the men at 3k+ and 1500m+ - women at 2500m+ and 1200m+
c&j: 100-110-115 (felt awesome this morning!)
ReplyDeleteGHD work: done...and when I read this at 5 am I read Push Press so I did it with a 50# db
conditioning: only finished the 10 mins due to time but rowed 2171 in that time
Trying to get yesterday and today done, so I am kind of breaking it up as best as possible:
ReplyDeletethis morning:
did the 10 minute row with KTG: 2323m I know it's not 2500, but I was pretty happy, because I was able to keep my pace the whole time, and I felt decent on the row (probably because I've had a couple days off)
Snatch work from Monday: 95-105-115 (these felt good today)
Power clean work from today: 115-120-130
Unbroken set of MU: 7
EMOM from yesterday: did CJ at 145 (this one was tough for me)
I'll be back tonight to do the FS work, and hopefully make up the rest.
Did GHD/DB work...presses at 30#
DeleteDid 1RM Front Squat from yesterday: 185 felt great so I jumped to 195 and failed. Hit 190 after that, which matched my old PR, but was hoping for closer to 200. Maybe next time.
Chalk it up to a two-a-day after a max out day :) grace is sweet, so don't sweat it!!!
Delete3k would be pretty remarkable in 10 mins. That's 1:40 pace...
ReplyDeleteWe are trying to build remarkable athletes here at Ktown.
DeleteGeez Braers - what are you trying to say?
DeleteI'm saying I'd be stoked as hell to hold even a 1:45 pace (7 min 2k) for 10 mins. If any of you can pull 3k, more power to you - remarkable.
DeleteBiked 3miles in 10 min then 1.6 miles in the 5 min. No fun. Lol
ReplyDeletePC: 175x2, 210x2, 225x2x3
ReplyDeleteGHD, Back Ext, Alt DB's w/ 60lbs done
Row 1 - 2,810 meters
Row 2 - 1,436 meters
Should have warmed-up better for the first row. I could've squeezed out another 90 meters to break 2,900. Felt fresher on the second row for the first 3 minutes. Regardless...ouch. That hurt.
Power clean 100,110,115
ReplyDeleteDid GHD work
DB Press - 40#
Row...2590...Im having issues walking now
Didn't have time to do 5 min row