Feeling good. Went to the 10am class at CFi and then stayed for some open gym time to row. While Alex was teaching the class cleans, I took a spot on the platform.
Weightlifting
- 3 Hang Muscle Cleans (95#)
- 3 Muscle Cleans (115#)
- 3 Muscle Cleans (135#)
- 2 Power Cleans (155#)
- 2 Cleans (175#)
- 2 Cleans (195#)
- 2 Cleans (205#)
- 2 Cleans (225#)
- 2 Cleans (235#)
- 2 Cleans (245#)
Conditioning
EMOM 16:00
- Odds: 5 Hang Power Cleans
- Evens: 30s Plank
I had 155# on the bar for the first round and it was way too easy, so I went to 175# for the next 5 rounds, then 185# for a round and finished with 195#. I held the last plank for 1:15.
3 Rounds
- 2,000m Row
- 8:00 Rest
The goal was to try to keep a 1:45/500m pace and PR on the first attempt. Then hold a 2:00/500m pace for the other two attempts. I was holding the pace up until about 750m left. Managed a 7:01.6 for a 9.5 second PR. So close to sub 7! Probably didn’t need to take so much rest in between, but I wanted to make sure I was recovered enough. Rowed 7:58.6 and 7.54.3 on the other attempts.
I looked back through my records and put all of my 2k rows into BTWB so I could see the improvement over time. I’ve dropped nearly 40 seconds! Today my average pace was faster than my opening 500m pace when I first attempted this distance in December of 2012.
My shitty diet doesn’t seem to be negatively affecting my performance in the gym. Doesn’t make much sense. Or would I be performing a lot better with quality food?
Later in the afternoon I figured I’d test out a set of strict pull-ups. I got 13, which is actually a PR by 1 from May of 2013. Would be a lot easier if I was 5-10 pounds lighter.
Nick Momrik's Fitness Logs 