AM
40s window
3 thrusters @60kg
amrap burpees
- rest 3:20
x4
- rest 5 mins
x2
PM
A. Box jump; max height (20kg plt increases only)
Built to 48" quickly
B. Back squat @30X2; 4-4-4-4
120, 130, 140, 145 - Tough grind on the last rep but feel like my legs are responding well to the tempo squats
C. 2 cleans EMOM x12
80, 85, 90, 95, 100x8
.
Showing posts with label EMOM. Show all posts
Showing posts with label EMOM. Show all posts
Thursday, 14 August 2014
Tuesday, 3 September 2013
EMOM & Rowing Intervals
Snatch, 1 rep @60kg per minute for 12 minutes - get under the bar FAST
- Complete. Nothing to report other than the last rep was the worst of the lot, landed a little forward.
+
Power clean & split jerk, 1 rep @70kg per minute for 12 minutes
- Complete. A couple of sketchy jerks but figured out that i was splitting too narrow. Once i altered that they felt a lot better.
+
9x600m row @2k PB pace, 2:15 rest between sets - try to hold the same pace as last week.
- 1:45-1:46/500m target pace. Split times (1:45.6, 1:45.3, 1:45.5, 1:45.7, 1:45.5, 1:45.7, 1:45.6, 1:46.0, 1:44.9) This was considerably tougher than the previous weeks 12x500m, my glutes were hurting so much more the whole way through!
- Complete. Nothing to report other than the last rep was the worst of the lot, landed a little forward.
+
Power clean & split jerk, 1 rep @70kg per minute for 12 minutes
- Complete. A couple of sketchy jerks but figured out that i was splitting too narrow. Once i altered that they felt a lot better.
+
9x600m row @2k PB pace, 2:15 rest between sets - try to hold the same pace as last week.
- 1:45-1:46/500m target pace. Split times (1:45.6, 1:45.3, 1:45.5, 1:45.7, 1:45.5, 1:45.7, 1:45.6, 1:46.0, 1:44.9) This was considerably tougher than the previous weeks 12x500m, my glutes were hurting so much more the whole way through!
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