9.1.20

Energy: 8

Soreness: 5 – chest, fr delts, traps, hamstrings

Sleep: 6hr 40min + Sleep Quality: 8

Motivation: 7

Training Quality: 7/8

AM
A. Every 2 min until failure:
1 power snatch +1 squat snatch + 1 OHS
*re-set between power and squat
**start @ 65% and add 5# each interval

= Ended at 100lb, made that weight but chased the squat snatch fwd quite a bit so stopped at 100. Power snatch and OHS felt best today, right shoulder/chest a bit tight/fatigued; overall, really happy with how good weight felt today and fairly consistent across sets.
C. 2 back squats x 5, rest 2 min
*start heavier than last week and build

= 155|165|175|180|185 – belt on last 3 weights
D. 2 TNG DL + 1 single @ 10# increase x 3-4, rest as needed

= 230lbs for 4 sets – rest 2min between, no belt, yeehaw! Loving how good these are feeling!

PM
ROW CLUBBB

1k progression:

5 minute easy C2bike
5 minute row- increasing effort every minute
+
500m @ target 1k retest pace (3-5sec faster this week – LW was 1:52)

= 1:50.0
-rest 3-5 min
Every 4 min:
45 sec row for max meters (95% effort- just below all out)
30 sec row super easy (slower than you think)
15 sec sprint (increase stroke rate – return the handle fast and pull fast)
-rest remainder of interval
x 3

= Good annnnnnd I didn’t record my meters ::facepalm:: I do think it was a bit slower this week over last but third piece the last 15sec I think was a bit faster and was pulling consistently below 1:45 pace on all rounds.
+
15 minute easy bike