11:00am
A
Strict pullup work - 3 x 4 + 1 x AMRAP - rest 2 min
Result: 11 on the AMRAP...I'm pretty fried from the C2Bs yesterday.
B
6 sets - Every 90 seconds:
14 KB Alternating KB Snatches @ 2 pood
7 T2B
My hands are on fire, man. I keep re-ripping my mid-hand rip and it's really being a bitch.
5:45 pm
A
Incline Bench Low Trap Raise @ 2112 - 5 x 10 @ 15# DB - rest 90s
We don't have an incline bench so I just bent over in a 45 degree-ish position with bent knees.
B
Side Lying DB External Rotations - 5 x 10 per arm @ 15# - rest 90s
C
15 sets: 250m row @ 92 - 95% effort - rest 60s
Result - :42.7 / :42.7 / :42.7 / :43.8 / :47.5 / :46.8 / :46.7 / :48.9 / :49.1 / :49.7 / :50.0 / :49.2 / :49.5 / :49.1 / :47.0
So...after doing this today, I think I messed something up 2 weeks ago. I think I had the rower set at 220m last time. I'm pretty stupid. Anyway, this was really tough and I'm thoroughly disappointed with this. Maybe I'm still dealing with the residual effects of my recent sickness....maybe I'm just being a little bitch.
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