Walked 18 holes in the cold yesterday and got more sleep last night after WHOOP told me I needed 9 hours. I haven’t been getting 8+ every night since my Utah trip, so I’d like to get back on track. Around noon I pulled the rower outside and did this on the back patio.
Engine Builder – Interval
3 Rounds
- 2k Row
- 3:00 Rest
Almost 2 months ago I tried to hold 1:50/500m for a 3k + 2k with 3:00 rest but couldn’t maintain for the final 1k. How far has my conditioning come? Could I make it through all 6,000 meters at that pace?
Yessir! My times were 7:19.9, 7:19.7, and 7:19.7. I really had to push over the last 1,200 meters.
Went to the 4pm class and got there a little early for some rehab stuff.
Accessory
2 Sets
- 10/10 Lateral Step-ups (30″)
- 10 Back Extensions
Warm-up
- 400m Run
- 15 PVC Passes
- 10 Pause Shoulder Press (45#)
- 10 Pause Split Jerk (45#)
- 5 Power Cleans (45#)
- 5 Push Jerks (45#)
- 5 Power Clean & Jerks (95#)
Weightlifting
E2M – 10 Rounds
- 10 cal Assault Bike
- 2 Power C&J
Fatigued lifting! For some reason I was thinking this was only 5 rounds, so I was almost to my goal weight in the 4th round. A bunch of other people made the same mistake and the morning class actually only did 5 rounds! So I didn’t go as hard on the bike from the 4th round on. I did 135, 165, 185, 205 (6 sets!), and 225. All push jerks until the last set when I did split jerks. I think I belted up starting with the 205. I went straight from the clean into the jerk, without the pause and reset, on everything until the 225.
Conditioning
2 Rounds – EMOM 4 Burpees
- 50 Push Jerks (95#)
- 25 Toes-To-Bar
When I saw this workout I thought I’d try the Rx+ 115#, but after the mistake on the lifting I changed back to the Rx weight and was glad I did. It was horrible going between burpees and jerks with no rest for the shoulders. I did something like 20-13-9-8 in the minutes and those were not all unbroken sets. I had enough time to get in 5 T2B, then did 5-5 in each of the next two minutes. I took advantage of a little rest before burpees and then did a set of 10 in each of the next three minutes, resting with whatever time I had left. I did 5-5 in each of the next two minutes. Shoulders were completely rocked. Then I did 2×5, and 3×5 on my T2B. I could have pushed more on the T2B in both rounds of the workout. I was done in 12:53.
