AM
Row 3500m @ Z1, off rower every 350m to do 3 TGU/arm
Started getting really bored with the TGU so I started executing the movement with different objects. Slam balls, empty barbell. It helped change things up but made it a little bit more difficult but at least added something to the challenge.
+
15 min thoracic spine and pec mobility
PM
A – Power Snatch from blocks at mid thigh – 1.1 x 8, rest 15 sec/2 min
170-175-180-185, 2 sets at each load.
Missed the very last rep, more on a technical component than fatigue or load.
+
B – EMOM for 6 min, rest 4 min x 3
5 front squats from ground @ 185lbs
5 HSPU (start strict, transition to kipping as needed
This was a true grind. First round front squats felt hard but good. And all hspu unbroken. Started kipping in round 4 of the second set.
Round 3 was work. Limiter became low back fatigue in the front squats and breathing. In minute 3 finished with about 10 seconds and the same for minute 4. Was afraid that I might not be able to finish in enough time for minute 5 so I took one minute off and grinded through 5 and 6. Was a little pissed and frustrated at this point. But was not going to quit at all.
+
C1 – Belly up wtd chinese plank 25 sec, rest 35 sec
15 kilos on set one but wasn’t confident I could maintain good active position so used 10 kilos on the last 3.
C2 – Hamstring curls x 8 with feet in low rings, rest 90 sec x 4
Done
Used TRx for this.