Friday, May 20, 2016

May-20

EMOM for 20min

Min-1 - 5 Power Clean singles @ 205#

Min-2 - 40sec AB @ Threshold (30min pace)

Min-3 - 5 STOH @ 205#

Min-4 - 40sec Row @ Threshold (30min pace)

This one, I really didn't have many issues with. Cleans were butter and the STOH were all Push Press. I used 1 bar and did everything from the floor (obviously). On the AD, I held between 250W-300W. I wasn't exactly sure where a 30 min effort level was. 

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EMOM for 20min

Min-1 - 5 Power Snatch Singles @ 155#

Min-2 - 20sec AB @ VO2 (10min pace)

Min-3 - 5 Squat Snatch Singles @ 155#

Min-4 - 20sec Row @ VO2 (2k pace)

This one was a little more intense. It was really strange, actually. My low back tightened up something terrible on round 3, so I dropped the snatch weight to 135# on the last 2 rounds. I fought through the discomfort because I think that it's just weakness. AD was between 400W-450W. 

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EMOM for 20min

Min-1 - 5 Pull-ups + 10 Push-ups

Min-2 - 10sec AB @ 100% effort

Min-3 - 3 HPSU + 5 Burpees

Min-4 - 10sec Row @ 100% effort

The hardest one, by far. The maximum effort row and AD really beat the hell out of me and, by the 4th round, my shoulders were smoked. That's on me, though, I did all the HSPU strict. The pull-ups, however, were all butterfly...I probably should have done them strict as well. 

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Mobility - 15min (flow style mobility)

This whole thing was a monster. Due to time constraints, I had to run this as a consecutive 60 min EMOM with no breaks between the 20 minutes. The best news of all was new wrist or hand discomfort. Only thing that's really bugging me now, and will probably continue to bug me for a little bit, is my fitness.