Woke up again! Went to the 9am.
Warm-up
- Bottom Squat Hold
- Ring OH Stretch
- 10 Good Mornings (15#)
- 10 Back Squats (15#)
- Calf Stretch
- 10 OHS (15#)
Strength: Overhead Squats
3-3-X-1 Tempo
- 3×45#
- 3×95#
- 3×115#
- 3×135#
- 3×155#
- 3×175#
The closer grips are feeling better and better. Empty bar with a jerk (or even closer grip) is no issue now.
Conditioning
10:00 AMRAP
- 5x
- Wall Ball (20#, 10′)
- Goblet Squat (20#)
- 15 Russian Kettlebell Swings (70#)
- 30 Double Unders
The double squat wall balls (not 2-for-1s) were a little confusing. I think I did an extra squat on the 5th “rep” a few times. Kept a pretty steady pace. Missed a few times on dubs. Finished 6 rounds plus the wall ball squats and swings. Picked up the rope but didn’t have time to get any.
Accessory
5 Rounds
- 10 Decline Push-ups (16″)
- 6 Ring Rows
All unbroken sets and unbelievably no struggle.
Back to the gym around 6pm
Rowing WOD Week 13 Session 2 – Engine
- 300 cals at 20s/m
- 5:00 Rest
- 200 cals at 22
- 4:00 Rest
- 100 cals at 24
- 3:00 Rest
- 50 cals for time
Results:
- 18:40 – 4,616m – 962cal/hr
- 12:14 – 3,057m – 979cal/hr
- 5:54 – 1,509m – 1009cal/hr
- 1:32 – 537m – 1847cal/hr
The distances all include some run off after finishing since there isn’t a way to set a calorie workout on the Concept 2. Total comes to 9,710 meters for the session. In the 50 calorie row I started out holding over 2,000cal/hr through 30 but the burn started to kick in and I was losing power. Not sure why I didn’t think to kick in for a sprint in the last 10 calories or so like I would try to in a distance sprint. Felt pretty smoked after that but would have been a decent 500m time after having spent 36+ minutes on the rower.