AM
10 minute row @70%
- 10 minute rest
10 minute row @80%
*goal is 5000m+
- 2455m, 2558m = 5013m. It feels more difficult to keep the splits down on my rower in comparison to the rowers at the gym.
PM
A. Max weighted seated box jump @24"
- 5, 10, 15, 20, 25, 30, 35, 40. Ran out of ways to load, had 3 weight vests on to get 40kg.
B. Back squat, 3-3-3-3-3 @3x11 - 2-3 minutes rest
- 110, 115, 120, 125, 130. Tempo squats are a whole different ball game!
+
EMOM x10
Even - 5 power snatch @70-75%
Odd - Max chin ups @3111
- Snatches unbroken touch and go. 10-6-5-4-4 the tempo made the chins hard, it was tough to stick to hence the low numbers.
+
Every 3 minutes x4 sets
5 deadlift @70%
20m prowler push - tough but constant movement
- Unbroken deadlifts at 140kg. No prowler so i loaded a sled up with 50kg and pushed it.
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