A – MU skill work, 8-10 min of practice, working in sets of 2-3Did 3 reps OTM for 9 minutes and on the 3rd rep, i felt my skin separate. So i stopped, pissed me off quite a bit as this keeps happening when practicing and it has continuously been around rep 25+
B1 – 3 front squats, rest 15 sec
245-255-265-275-285
B2 – 6 box jump step down 30in, rest 3 min x 5
Step downs are always hard for me at 30”, the only thing I can figure is my femur length. Step off to a lower box if that’s ok, made cycle time of the 6 reps faster
C – Half kneeling 1-arm landmine row x 6/arm, rest 1 min bt sides x 3 sets
25, 40 x 2
D1 – SIngle arm banded tricep pulldown x 18/side, rest 1 min
done
D2 – Banded face pulls x 12, rest 1 min x 3
done
+
10 hard strokes rower, 10 strokes easy
20 hard strokes rower, 20 strokes easy
30’s
40’s
30’s
20’s
10’s
(record total distance)
3797
This wasn’t as bad as I thought it would turn out. On the first 30’s, held around a 1:41 that was probably the toughest round mentally, 40’s around a 1:42, and on the back end I had a good groove and some trust. 30’s @ 1:39, 20’s & 10’s @ around 1:35-1:37