Row 5 min easy, 20 s/min or less
It is definitely hard to slow the pace down when you are used to such a cadence
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Ido Portal squat routine, in full
done
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Row 2k, rest 1:1
Row 1k, rest 1:1
Row 500m
(faster pace/500m with each step, but no grinding)
Done – don’t remember my times but stayed within protocol and got faster each step
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Bike 4k, rest 1:1
Bike 2k, rest 1:1
Bike 1k
(same rules as above, bring your pace down but no grinding, should have comfortable/calm expression throughout with some sweat and breathing)
Did at home so not sure how my AirBike metrics stack up – also same as above on speeds/efforts
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Wall assisted glute bridge hold – 60 sec on, 2 min off x 3-4
Got distracted right after but got it in later that night
3/24/2021
8-12 min @ warmup pace
2 wall walks with 5-8 sec hold at the top of each
3-4 strict pullups @ 3 sec dead hang at the bottom of each
6-8 band pull aparts with palms up and down
30 sec arms only ass bike
Body just a little tired today, just from last night not from anything else in the week.
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3 min cannella cross footwork
Really helped today
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Back rack split jerk x 1/Front rack split jerk x 1 – new set every 90 sec x 8 @ 65-75%
175×3, 185×3, 195×2
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Clean pull 4 sets of 2, reset at floor no TNG, rest 3 min (straps ok)
275 across w/straps
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For time, high effort
12-9-6
Thrusters @ 95/65
C2B pullups
(rest 8-10 min)
For time, high effort
12-9-6
OHS @ 95/65
Toes to bar
1:57 – 1:52 – thrusters felt off but c2b and ttb felt really good today! Was good to get the heart rate up really quick and not care about it. Didn’t do much of an intense warm up going into this so my heart rate got up more than it normally would but also felt good to just trust myself