Sunday, November 9, 2014

11/10/14/Monday

At HOME am:
A.
:25 sec SPRINT on rower @110%
:25 rest
:25 sec SPRINT on rower @110%
4 min rest x 4 
***GO TO VERY DARK PLACE HERE =)
Well the rower batteries died after my first round so just tried to keep going.  I was pulling 1:42 first round got harder as rounds went but think I did well without actually knowing.

B. amrap 18@80% sustain
5 burpee muscle ups
10 single arm KB SqT cleans (35)
10 shoulder taps (controlled)
10 OH single arm step ups(20) w/35# kb
2+32.  This was a disaster.  Lots of issues first round.  Failed 2 MU (my rings just feel harder unsure why), step ups were extremely hard for me to balance esp with left arm and knee was certainly an issue with pressure standing up.  Shoulder taps I could barely balance what a mess.  Got better but wasn't how I thought it would go.

 

pm:
A. Back SqT- 3RM + 2x3@90%
*build up to right before your 3RM with thin bands if possible. Remove bands before 3RM Attempt
Stopped.  Knee was hurting and felt awful.  


B. Clean pulls
Practiced technique up to 85kilo.  Had some really good pulls so hopefully I can remember this.

C. EMOM x 10
odd: Strict HSPU (-2)
even: 15/12 Cal Row
10 hspu max but babied first set not sure why could have done more.  Did 10 and 8's all rounds.  Row was good pulled in 1500's which is good for me.

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