0650
Morning Weight: 275.0
Warmup
10 minute smooth AMRAP
Burpees for speed x 5
Inchworm to pushup x 6
Strict pullup x 10
Squat grinders x 6
Tempo 33x1 air squat x 6
100% effort pulls on rower x 10
Mobility
Shoulders
Glute/Back
Specific Development
3 sets @ "all out" pace*
10 power snatch @ 95#
5 burpees
20 second row**
*4 minutes rest between
**record avg pace/500m
Result (round time, avg pace/500m): :59, 1:21.6 - :57, 1:19.4 - :56, 1:21.8
Limiting factor(s): transition time from burpee to rower, damper was set at "1" on my first round, poor lactate threshold
- This was so much fun! I love workouts like this. Everything felt really good. The snatches took a little longer than I expected, however, I finished the 10 snatches each round around 15-18 seconds. I definitely felt pretty fatigued after the last round, however, 4 minutes rest was plenty and I was able to perform 100% effort for all 3 sets. Every dog has his day and today was my day on this WOD.
Gen. WOD
10 minute row @ EZ pace
Result: 2510m, 1:59.6 avg pace/500m
Limiting factor(s): specific muscular aerobic capacity in my glutes and hammies
- This made me realize that there is no such thing as an easy pace on a rower. Hovering around 2:00 minutes was easily sustainable, however, my hammies felt like I had been going hammie curls for a week. I suppose I need to do some hammie isolation work (i.e. stability ball hammie curls, running, or just row some more).
Today was an insurmountable amount of fun. That's all I really have to say about it. Freakin' fun, baby!
No comments:
Post a Comment