Day 34

AM

12x500m row @ 1:36-1:38, 2’rest. 5′ rest b/t sets 6 & 7.

1) 1.35.9
2) 1.35.9
3) 1.35.9
4) 1.36.2
5) 1.36.0
6) 1.36.0
5′ rest
7) 1.36.3
8) 1.36.1
9) 1.36.2
10) 1.36.3
11) 1.36.0
12) 1.36.0

This was probably the hardest session I’ve done since starting with High Performance Programming. Barely recovered between each one, felt sick and completely drained at the end. I fucking dread this session every week.

PM

Jowsey lunge warm up + 30 air sq, 1’rest
A – HBBS 4×20 @ 40kg, 90″r.
B – Sn balance 6×2 @ 110/112.5/112.5/110/110/115
C – HPS + 2PS 7×2 @ 80/90/90/92.5/92.5/95/95
D – Sn pull 5×3 @100-110% 1RM snatch = 120/120/120/120/120

HBBS are feeling more and more comfortable every session.
Sn balance wasn’t going well until 4th set when it started to click, so took it up to 115 for a PB.]
HPS + 2PS felt tough but good, whipping under the bar with speed and better squat mechanics mean I’m catching it in a much better position than I feel I used to.
Sn pulls are definitely something I need to work on. On all sets the 2nd/3rd rep my butt started to shoot up. I know this is a leg strength issue as no matter how much I keep position the weight forces me to shoot the butt up and use the low back more.

1.5 hrs later:

EMOM 10′:
EMOM 10
1 – 60m KB High Low Carry @ 32kg
2 – 5 Hang Power Clean @ 95-105kg = all sets 5x100kg UB

High low carry was a new and interesting move. Challenging on core and shoulders. In hindsight should have taken HPC up to 105kg.

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Day 34

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