155 Grace

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? 🙂