Happy to report that my shoulders aren’t having any problems after the muscle-ups yesterday. Went to the 4pm class.
Warm-up
- 1:00 Row
- 15 Air Squats
- 1:00 Row
- 15 PVC Passes
- 1:00 Row
- 15 Muscle Cleans (45#)
Was right around a 2:00/500m pace for the warm-ups.
Conditioning
2k Row
This is a retest from a month ago, which was a day I missed at the gym. Would have been nice to know where I was at with my conditioning for something like this. Didn’t think I could compete with my 6:43 PR since it was done as part of a rowing program, so during the last month of rowing focus my goal has been to go sub 7. Started with a 1:46/500m pace, but started falling behind pace near 1,000 meters. My 500m splits were 1:44.8 (due to fast first 100m), 1:46.3, 1:47.7, and 1:46.8 for an average of 1:46.4 and a time of 7:05.6. Far from my PR, but good enough for 85th percentile on BTWB and 322 out of 1,168 in the 2019 Concept 2 Indoor Rankings (about 72%) for the heavyweight 30-39 division. I just couldn’t put the power through my legs to keep up a better pace.
Weightlifting
Power Clean
- 2×45#
- 2x2x95
- 2×135
- 2×165
- 2×185
- 2×205
- 2×215
- 5x2x225
Legs were tired! I went TnG through 205 I believe. Didn’t use a belt. Second rep of each of my final 2 sets were almost misses.
