12/22/2025
A – PC/PJ – 1 rep every 15 sec x 4, rest 2 min x 3 sets
*185lbs
185 – also did 2 singles @ 205 just to see how it felt and felt pretty good, i was not confident to go tng at shoulders but was still trying to be pretty quick as soon as I received it.
B – Back squat – 5 sets of 8 @ 250-260lbs, rest 2 min
255 – my internal perception in the moment was around a 9 and thinking it is not good to feel strong, but in reality this felt good, I was also very comfortable with this weight and the 2 min rest, sometimes I’m like how can i milk a few more seconds but today squat was on.
+
Did this after about 2 hours rest so i could take a break for the call with Becky
3 rounds
16 lateral burpees over erg
500m row
rest 30 sec bt intervals
(keep these around 2:55-3:05)
2:52–2:53–2:55 – I did round up a little on the first 2 to make the math easier. This pace was easy for the rower, nice, I’m not complaining at all, I really had to throttle down a little, but also was trying to stay game speed and consistent on burpee
+ (rest as needed)
3 rounds
13 lateral burpees over erg
400m row
rest 30 sec bt rounds
(keep these around 2:15-2:20)
2:14–2:14–2:16 – same for row, a little harder and aggressive but felt confident with it
+ (rest as needed)
4 rounds
300m @ 1:45-1:47/500m
rest 30 sec bt rounds
1:03.7–1:03.2–1:02.9–1:02.8 – in the very beginning, like the first 15 seconds, I thought man it is so nice to row without having done burpees before. But then it set in that it was hard. 3rd round was the hardest.