I’m feeling good after yesterday. Weather is warming up too. Went to the 4pm class.
Warm-up
4:00 AMRAP
- 20 Jumping Jacks
- 20s Dual KB Hollow Flutter Kicks (26#)
- 5 Dual KB Deadlift (26#)
- 5 Dual KB Hang Clean (26#)
Weightlifting
Tabata Mashup
- Clean Deadlift
- Elbow Punches
- Muscle Clean and Press
- Muscle Clean and Press
- Power Clean and Push Press
- Power Clean and Push Press
- Power Clean and Jerk
- Power Clean and Jerk
All with an empty bar.
3 TnG Power Clean & Jerk
- 95#
- 115
- 135
- 155
- 175
I guess nothing said they had to be touch-n-go reps, but I wanted to save it for the workout.
Conditioning
“Grace”
- 30 C&J (155#)
I’ve done it Rx with 135# plenty of times with a best of 1:57. I’ve also done it with 185# in 6:59. Have been wanting to give 155# a try, so today was the day. I thought I could go sub 3:30 with an outside shot at 3:00.
I was hoping to start out with five doubles and I was able to before switching to singles. Really had to start getting a wide landing and drop under the jerks more than I’d like in the second half. Finished at 3:15 so right in the middle of my goal range. Got a bad case of the burning lungs from that one!
Skill
Practiced handstand walking for a little bit, but wasn’t feeling the greatest being upside down.
Conditioning 2
After sitting at home for almost an hour I decided to do a little more since the rower is still sitting in my living room.
4 Sets
- 500m Row
- 1:00 Rest
Went as hard as I could on the first one then I slowly recovered a little more with each interval. Almost 10 seconds off my PR pace but I wasn’t expecting much after Grace. I couldn’t stand looking at the level 30 BTWB was giving me for a 500m workout due to some intervals we did a couple of months ago. At least I get a 71 out of this.
- 1:32.4
- 1:53.8
- 1:53.0
- 1:50.9
Have I mentioned how much I love having this rower? 🙂
