Tuesday:
Strength:
A. Power clean 12 x 1 @195 every :30
B. Front Squat – 3-3-3-3 22 x 1 rest 2:00
#235-#245-#255 - these felt pretty solid, probably could have hit all at the #245+ marks.
Then
9:00 AMRAP @ 80%
7 deadlifts #245 (all unbroken)
200m row (around 1:45 pace)
7 burpees over bar
4+7 - just kept moving on this one. The DLs felt smooth and easy, went unbroken. The row is still weak! Of course, burpees were burpees!
5:00 rest
9:00 AMRAP @ 90%
8 unbroken toes to bar
10 unbroken wallballs
5 unbroken HSPU (all kipping)
7 rounds +11 reps (8 T2B + 3 WBs) - felt pretty good on this. Didn't have to break, I would go right from T2B to WB and then a short rest before starting the HSPUs and then right to T2B from those. Felt solid on the kipping HSPU, found a rhythm for 5.
then Row: 2 x 500m rest 2:00 @95% effort
1:39 and 1:43 - felt good and tried to push the pace on the first and fell apart around 200-250 into the row. I could not sustain the 1:30 pace. At the end it was a struggle to finish under 1:40. The second I tried pacing earlier and felt the effort sustained only a short bit longer (250+ into it). My sustain power is off right now.
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