A. Squat Snatch Gauntlet; start at 70% of your 1RM, add 5# every min until failure
Missed 200, was a little tired today and just didn’t feel super snappy. Also felt like my hips were shooting up too early on the first pull and started to feel this happening around 175/180 I believe. The miss at 200 was I just didn’t finish my hips
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2 min working window, 30 sec rest/transition
19 wallballs + row cals
Males start at 17 row cals, females start at 13 row cals.
If successfully complete work in 2 min window, rest 30 sec and repeat, adding 2 row cals to next set
Continue in this fashion adding 2 row cals after every successful set completed inside 2 min until you fail to hit the target number
19 into 31 – some really fun and cool things happened in this one. The first 3 rounds was of course “gaming” it slightly, but was making sure that my pace was around 1200. The other big thing I was practicing was quick transitions and trying to get into my target pace within 3 strokes and within 7-8 seconds of the last wall ball rep. So I even though I gamed the first couple sets a little I was trying to move quick and only slowed down the last few cals. The set of 23 cals on the rower I started going unbroken on the wall ball, not that I needed to but I went from “that gaming” to I kind of flipped a switch that it was time to attack this workout. From that point on still prioritizing the quick transitions I was trying to row around a 1300 clip at a minimum. The set of 27 row cals kind of felt the best of transitions and rowing efficiency. On the set of 29 was when I really had to get after it and knew it was going to be close, finished with about 2-3 seconds to spare. 30sec was definitely not enough time for me to recover today to repeat that effort at the next set, but instead of calling it and I knew I wasn’t going to finish 31, my goal was to go ub on wall ball of course, then get to 1100 as quickly as possible on rower and go no lower than 1100 so pretty happy with myself that I didn’t give up, set a tough but realistic row pace goal and hit it even though I was feeling spent.