Day: February 4, 2014

Tuesday Double

Got a good night’s sleep, but a little sore from the squats. Hit up the 9am class.

Warm-up

  • 20 Arm Circles
  • 20 Traffic Lights
  • 20 Behind the neck band pull downs
  • 20 PVC pass-thrus
  • 20 PVC around the worlds
  • 10 Burpees

Strength

5×3 Shoulder Press @ 80-90%

  • 5×45#
  • 5×95#
  • 3×125#
  • 3×130#
  • 3×135#
  • 2+1×140#
  • 3×135#

Fuck! My strength numbers are down so much. I couldn’t even get 3 in a row with 140 (racked the bar for a bit and knocked out a single for 3 total reps) and was planning to go for 3 at 145# on the last set. 😦

Olympic Lifting

Every 15s for 7:00

  • 2 Clean & Jerks (115#)

Felt pretty good on these, but the second half was a battle. Finished in 5-6 seconds each time. Good work on cycling.

Conditioning

3 Rounds

  • 4:00 AMRAP
    • 10 Thrusters (95#)
    • 10 C2B Pull-ups
  • Rest 1:00

Terrible feeling workout. My main focus here was to work on butterfly C2B through the entire thing, especially fatigued. I think the biggest set I got was 5 with a lot of 2s and 3s, but I’ve never done more than 2 in a row before. Just a brutal workout after that 7:00 of C&J already had us gassed. I got 2+14, 1+16, and 1+18. My endurance in these short go-go-go workouts is pretty bad right now. I’m decent in the mid range and longer stuff or when there is work/rest built-in. Gotta keep grinding with 3.5 weeks until the Open.

Went back in at 7 to do another NCLab rowing workout since tomorrow is a rest day.

Conditioning

6 Rounds

  • 300m Moderate
  • 200m Hard
  • 100m Easy
  • 300m Moderate
  • 200m Sprint
  • Rest 1:30

Row Pacing Template

  • Sprint: sub-2000m PR pace (Faster than 1:47/500m)
  • Hard: 2000m PR pace + 0-5sec (1:47-1:52)
  • Moderate: 2000m PR pace + 10-15sec (1:57-2:02)
  • Easy: 2000m PR pace + 25-30sec (2:12-2:17)

Totals out to 6,600m, which is again a new longest row distance in a day for me, especially after I did another 1,000m at 2:20-2:30 to bring my heart rate down. This one was definitely harder than the one I did on Friday.