AM
1 min airdyne for max calories
Rest EXACTLY 1 min
5 rounds for time:
10 thrusters 135#
2 rope climbs 20'
Noon
Build to a 1rm power snatch in 10 min
rest exactly 5 min
10 rounds for time:
7 power snatch 95#
7 no push up burpees
21 double unders
PM
For time:
Row 500m
50 ring dips
Row 500m
AM - 40 Cals on AD....died the last 12-15 seconds though...ok for now, but need to be able to able to push all the way through on these short ones that have small margin for error.
Thruster/Rope - 10:28, broke all thrusters to 6/4 to keep moving. Did not have great rack positioning, was on finger tips for all. Climbs were ok.
Noon - 212# Power Snatch....wanted 220, strong enough, need to have better form
10rounder - 12:26.....Don't know if I could have gone faster. Did not stop, all unbroken. My form broke down on snatches though and I was muscle snatching last 4-5 rounds. Gonna effect lower back later.
PM Row/Dip/Row - Rows were 1:33 and 1:40, dips were 20,15,8,7.....I was rocking all over the place on dips. Felt really good on 1st row.
Overall felt good before/during/after day was over. Slept 9+ hours friday night(big for me), ate well. Woke up, showered, had small amount of fruit in morning, and only a little fruit during the day. I work better on empty stomach regardless.
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