95: Wednesday

AM
A.Back Rack barbell Lunges – 5×8 Rest 2 mins = 90/95/100/100/102.5 (PB)
B.Power Clean – 5×2 Rest 2 mins = 110/115/115/117.5/117.5 (no belt)
C1. Strict Press – 5×2 Rest 90s = 72.5/75/77/78/78.5
C2. Ring Row – 5×5 Rest 2 mins (add wtd vest) = rings at 30inches, feet at 20inches = 5kg/10/10/10/7.5
+
EMOM 10
1-2 Wall Walk +7-10 C2B = all sets 2 WW + 10 UB C2B

Happy with the power cleans and ring rows today, felt strong on those and first time lunging with 102.5 so a little PB there. EMOM was challenging, started off pretty easy then shoulders start to feel the burn on the wall walks and on last 3 sets of C2B technique was breaking.

PM
3x
Row 60s
30s Max Burpees
Rest 9-10 Mins

1 = 344m + 13 @ 159bpm average/175bpm max
2 = 353m + 13 @ 166/180
3 = 355m + 15 @ 171/182

Rest 15 Mins

3x
Run 200m
12 Power Clean @ 40kg
15 Burpees
Rest 10 mins

1 = 1.44 @167/176
2 = 1.37 @ – /177
3 = 1.28 @ – /178

Not use to hitting this intensity with movements other than the airdyne. Took a while on the rower/burpee to figure out the pace I needed to hit. On the run/pc/burp piece the light PC threw me off. So used to using 60kg that in the first round I was contacting on the way up, dropping under the bar then contacting on the way down. 2nd round muscle cleaned and 3rd round no contact muscle clean hence the improvements in time. Also haven’t run much so knowing how hard to push took a while. Shame to not have hit the intensity necessary till the 3rd piece on each but better I learn now than at BC I suppose!

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95: Wednesday

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