2 times through
10 min row @ EN1
...
10 min AMRAP @ EN2
20 calorie row
10 burpees
10 KB swing @ 2p
...
"..." indicates no rest
AMRAP Result: 2+23 / 2+16
The biggest challenge here was HR control. I had to stop quite a few times to get my HR down in the appropriate zone. It was quite easy to control it on the row, but the burpees would cause it to jump up pretty quick. KB swings were unbroken every round.
7:30pm
A
Squat Clean from blocks above knee - 5x1.1.1 @ 70% / rest 20s / 3 min - hold bottom for 3 sec
Result: 225# on all
This felt okay. This was the lightest 225# has ever felt on squat clean. A couple of reps were choppy but, overall, not bad.
B
1 1/4 front squat - 3x3 @ mod
Result: 225# on all
Probably should have used 205# here. I felt slow coming out of the hole...giggity.
C1
Strict C2B - 4 x AMRAP+AMRAP / rest 15 sec / 30 sec
Result: 4+4 / 5+3 / 4+3 / 3+3
Fuck me. I really need to improve here.
C2
Feet elevated inverted bar row @ 3121 - 4 x AMRAP+AMRAP / rest 15 sec / 3 min
Result: 4+3 / 3+4 / 5+2 / 3+3
Grip was a huge factor here...as well as being a bitch. I was in a bad mental mindset for these 2 movements. I don't understand how I can rock out muscle ups and really fuck up on the strict work. Blows my fucking mind
D
Ab Wheel - accumulate 40 reps in as few sets as possible
Result: 1 set (40 UB)
15 rep PR since the last time I did these.
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