celebrations are finally over, birthday cakes have been thrown away, and wine is done. Knew today was not going to be the best from the bad fueling but it turned out to be not as bad as I thought it was going to be.
A – Squat snatch x 3 TNG reps, 6 sets, rest 2 min
155-165-170-175-180-185
Still feeling a little unstable overhead and it’s starting to frustrate me.
+
B1 – Bench press x 6, rest 90 sec
165-185 X 3
Lockout was shaky but pressing felt OK until the last 2 sets and it was just grinding for the last couple of reps.
B2 – Wtd pullup x 3-4, rest 90 sec x 4 sets
53 X 4 X 2, 62 X 4 X 2
+
For time
30 thrusters @ 95lbs
500m row
2:47
Thruster done @ :56
Row – 1:39.8
Splits in 100’s (21.0 – 20.8 – 20.6 – 19.5 – 17.9)
Due to poor fuel in the tank I was afraid to kick the 500 too early, but in hindsight I could’ve kicked 100m sooner. The first 200 on the rower were just getting my legs under me. Thrusters didn’t feel like work until rep 18/19.
+
C1 – Single leg hip thrust w/ 2 sec pause at top x 6/side, rest 60 sec
Started at 95 but was struggling to hold contraction for 2 seconds. Finished at 75.
C2 – Half kneeling hip flexor with glute squeeze on grounded leg x 30 sec/side, rest 60 sec x 3
Done