3/7/2026
3 rounds for time
100 DU’s/round
50-40-30 Toes to Bar
30-40-50 Cal Row
22:59 – I went fairly conservative on the TTB, my goal in the first set of 50 was to go all 5’s, and use 5-5, longer break, 5-5 longer break. On the 40’s i went 4’s with the same break down, and the 30’s i went back to 5’s. I also know that rowing after any kind of trunk flexion volume is really hard for. I have a hard time laying back and finishing the leg drive. My goal was to maintain 1100 cal/hr and I did for the majority of the piece
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2k continuous run, easy effort
The sun was shining and I actually really enjoyed this…however the first 300 m were up a good hill so starting off “easy” was a loose interpretation.
3/8 – OFF
3/9
A – Power Clean – build to 84-88% in a 7 min window
220 – the 7 minute was good, it forced me to make some jumps I haven’t made in a while, but with those jumps I wasn’t as focused on those minute technical details I normally am dialed in on.
B – Overhead squat – build to 85-90% in a 7 min window
165 – there was definitely more there but I didn’t want to force the issue. I felt fairly strong overhead on the lowering, but it was position in the bottom that created a little lack of confidence
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Every 2:30min x 3 sets
1:30 working window, 1 min rest/reset
8 shuttle runs
AMRAP PC/PJ @ 165lbs in remaining time
*Target sustainable and consistent numbers, don’t burn the first one down
*Practice efficient shuttle run technique that won’t blow your back up for this combo
Finished shuttles consistently each time at 53/54 seconds. 4-4-5 – the last set, i attacked the first few reps were in the first 2 rounds I didn’t attack I just settled in.