AM
Row 500m @90%
rest walk 3 min
x 8
Averaged 1:39.6. I based it off 90% as I could have done 20 of these.
Done. Felt good. Spent a good while getting warm. Pretty sore from yday. Shoulder pain kept me up throughout the night.
PM
A. Paused jerk + Split Jerk; 1.1 x 5; rest 2 min
275-315, Felt really really good. Good long warmup for the shoulders. Paid off.
315:
B. for time: 75 S2OH (115#)
2:43. 15/15/10/10/10/8/7
Triceps were limiter on locking out. Felt really good and smooth though. Used a small push jerk the whole time. Tried to make reps perfect.
+
5 min amrap @85%
5 HR push up
7 TTB
9 box jump
rest 5 min
10 min amrap @90%
25 Cal AB
25 burpee box jump over
15 Cal AB
20 burpee box jump over
5 Cal AB
Amrap burpee box jump over in remaining time
Rest 5 min
5 min amrap @100%
2 cal AB
10 bar facing burpees
10 PC (95#)
5 + 1 BJ, Great. Smooth. Step down on BJ's
+
15 Cal AB + 15 BBJ's - 24", Used A/B and probably used too many calories. Was supposed to be 75,50,25. This was tough. If I we're going to finish it, it would have been beyond 100%. Still pushed great.
+
3 + 2 Burpees, Damn I felt great on this one. I was moving. Great session tonight. Was tired earlier but got it together and had an amazing night.
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