A. Deadlift - work to 1RM (compare to 4.5.16)
B. Push Press - work to 1RM (compare to 4.12.16)
B. 50 Kipping HSPU (use opens standard - scale to an elevated target if needed) (compare to 4.8.16)
+
500m Row
rest as needed
1000m Row
rest as needed
2000m Row
*all of the above must be at 100% intensity - this will be a baseline for moving forward*
(compare to 4.5.16)
A) 230 (7# PR)
ReplyDeleteB) 125 (5# PR)
skipped HSPUs today (body hurt) will make up tomorrow or sunday
rows:
1:54.9 (not all time PR but 3 second pr from 4.5.16)
4:16.3 (2 second PR)
9:04.5 (10 seconds slower -_-)
A) 280 (5lb PR)
ReplyDeleteB) 135 (5lb PR)
C) skipped: did a few and it irritated an ongoing injury/pain- will try it next week or soon!
Rows:
150.3 (About 2 seconds slower)
405.7 ( about a second or 2 slower)
9:04 ( ugh!!! 13 seconds slower - had nothing left! )
A. @335 (20# PR)
ReplyDeleteB. @155 (20# PR)
C. Skipped (Still can't go upside down because of my ear)
D. 1:57 (:01 slower), 4:06 (:04 PR), 8:43 (:20 PR)
A. 495
ReplyDeleteB. stopped at 205x3 keeping shoulder position under control
C. skip
D. 500m- 1:26 (1 second faster)
need to catch up on Assault Bike cals and 1000m/2000m rows
DeleteA) didn't do
ReplyDeleteB) 145# (10# or)
C) used 25lb plate and ab mat...definitely see progress as slow as it is...did 50 strict in 5:33
D) 500m: 155.1 (.7 faster not a pr)
1000m: 4:15 (7 seconds slower)
2000m: 8:59.8 (6 seconds slower)
A) 195 (10 under or) Boo bad deadlift day but not surprised, haven't been around most Fridays
ReplyDeleteB) 115 (5# PR)
C) 4:28 a bit slower
rows:
2:17 (3 seconds faster)
4:58 (7 seconds faster)
10:25 (22 seconds faster heck yesss)
A. 385 (10# PR)
ReplyDeleteB. 175 (-20#)
C. 7:31min (3:09 min PR)
Skipped Row: Time Constraints
It's a slow process, but quitting won't speed it up.
A. I was nowhere close to PR. Did not feel this today.
ReplyDeleteB. 185, match PR
C. 1:42, 3:55.4, 8:15.7