Day: October 2, 2019

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

• 1:00 Row
• 1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

 

Went to the 4pm class.

Warm-up

• 1:30 Row (400m)
• 3 Rounds
  • 5 Double DB Shoulder Press (25#)
  • 5 Ring Rows
  • 10 Air Squats
  • 10 PVC Passes

Strength

• 5 Push Presses (45#)
• 5 Push Presses (95#)
• 5 Push Presses (135#)
• 5 Push Presses (155#)
• 8/8 Kroc Rows (40# DB)
• 50 Double Unders
• 5 Push Presses (185#)
• 8/8 Kroc Rows (53# KB)
• 50 Double Unders
• MAX Push Presses (205# – 5)
• MAX Push Presses (155# – 7)
• 8/8 Kroc Rows (53# KB)
• 50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

• 60 Air Squats
• 50 Push-ups
• 60 H2H Russian KBS (53#)
• 30 Box Jumps (24″)
• 20 HSPU
• 10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!