Rowing Intervals

Conditioning
Rowing Intervals 30/30r x 20
156m
154m
155m
153m
151m
147m
151m
147m
151m
148m
147m
145m
141m
144m
142m
143m
144m
142m
144m
151m

Total distance rowed - 2964m
Average /500m - 1:42.2
Average s/m - 36

Skill
Butterfly pull ups

Working on some of the things mentioned in the video below, after videoing some of my pull ups i've noticed that i am going to far through the bar.

Sprints, OLY, Angie

AM

Conditioning

10 x 100m Sprints – 30 seconds rest

00:14.02

00:14.54

00:13.81

00:15.84

00:14.92

00:13.55

00:14.93

00:14.28

00:15.93

00:15.58

Feels good to get some training in before work. I think it was a little over 100m but that’s not important, getting the work done is!

PM

BB Gymnastics

EMOTM 5 minutes 3 squat snatch - @ 80% 1rm
61kg - no misses all touch and go.

EMOTM 5 minutes 1 squat snatch - @ 90% 1rm
68kg - no misses

EMOTM 5 minutes 3 power cleans - @ 80% 1rm
80kg - no misses, all touch and go

EMOTM 5 minutes 1 power clean  - @ 90% 1rm
90kg - no misses

Conditioning

''Angie''

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Air squats

17:26 Rxd (17:10 PB)

Disappointed with this being 16 seconds slower. It was defiantly the pull ups which were slower, i started with butterfly pull ups but lost the rhythm tried to kip and couldn't get it properly. I haven't really done any pull ups for a while and sort of become complacent with them. I'm going to make sure i do some sort of pull up every day, strict, kipping, butterfly even if its only a couple of sets of a few reps.

Squats, Thrusters, Burpees

Strength
Back Squat 5x5-2 minutes rest
110, 110, 110, 110, 110

Press 5x52 minute rest
50, 50, 50, 50, 50

Pleased with both strength lifts, this is the start of my new strength cycle. All lifts are starting at 80% of my 1rm, lower body will increase 2.5kg every week and upper body lifts will increase 2.5kg every 2 weeks.

Rest 1 hour then i joined in with class

Thruster 3-3-3-3-3
60, 70, 75, 80 PB, 85x(2 reps)

Conditioning
For time:
21-15-9
Front Squats - 42.5kg
Burpees

3:40 Rxd

Still feeling the effects from the pistols, so this was a real quad burner!

Rest Day

Active Recovery
2K run - 9:44
2K row - 8:30

I was due to back squat 5x5 @ 110kg today but the 150 pistols yesterday have left their mark. I didn't feel like i would get out of the squats what i was wanting so decided to rest and mobilise.

Snatches, Pistols & Hill Sprints

AM
BB Gymnastics
2 power snatch every 30s for 5 minutes

50kg all touch and go, felt really easy will up to 60kg next time

Conditioning
For time:
Row 500m
50 Pistols
Row 400m
40 Pistols
Row 300m
30 Pistols
Row 200m
20 Pistols
Row 100m
10 Pistols

12:02

PM

Hill sprint shuttles and trail runnings.

Captain Cooks Monument

Active Recovery

Gentle 3k row - 12:12

Front Squats, Muscle Ups & Team WOD

Strength
Front Squats 5x5
100, 100, 100, 100, 100

I went with 80% of my 1rm but only realised this was my 5rm after the second set. Will keep the weight the same next week, but then bump it up 2.5kg each week from there.

Gymnastics
30 Muscle ups for time

5:22

Started with 8, then 3's every 20-30 seconds and finished with a couple of 2's and 1's.

Team WOD
In a 20 minute window

1 person completes 50 double unders

Whilst the other person AMRAP's

5 Box Jumps - 24"
5 Thrusters - 42.5kg
5 Lateral Burpees

18 Rnds + 7 Reps