Row and Run Intervals

Feeling really beat up today, which shouldn’t be surprising after 4 days in a row. Heading out-of-town tomorrow for a bachelor party, so will be a weekend of rest. In at 10am to finish out the 2nd 5/3/1 cycle.

Warm-up

  • 400m Run
  • PVC Pass-thrus

Strength

5/3/1 Bench Press – Cycle 2 Week 3

  • 5 @ 85# (40% of Training Max – warm)
  • 5 @ 110# (50% – warm)
  • 3 @ 130# (60% – warm)
  • 5 @ 160# (75%)
  • 3 @ 185# (85%)
  • 1+ @ 205# (95%)

Only 3 reps and the last one was an ugly struggle. Estimated max of 225.5#.

5/3/1 Front Squats – Cycle 1 Week 3

  • 5 @ 110# (40% of Training Max – warm)
  • 5 @ 135# (50% – warm)
  • 3 @ 165# (60% – warm)
  • 5 @ 205# (75%)
  • 3 @ 235# (85%)
  • 1+ @ 260# (95%)

Right in that sweet spot of 5 or 6 reps again, with 5 reps today. Estimated max of 303#, which should be pretty accurate. Tried to cycle the reps a little faster in the early sets and keep an upright torso, although I started to hunch over in that last set.

WOD

5 Rounds

  • 250m Row
  • 150m Run
  • 2:00 Rest

I didn’t realize we were resting after each round, so I had paced my first round. My rounds were 1:28/1:16/1:16/1:15/1:16 and my rower splits were 49.7/47.2/49.6/49.3/48.9. After the first two rounds I stopped stropping in my feet and although it slowed down my pace, it was better overall because I was able to jump right out and get on my run. After the final run, my time was 14:31 (including the 8:00 of rest). Really liking this interval stuff for conditioning.