Oct 15, 16, 18

AM - Rowing MAP

1,000m Row @ 75%,80-85%,85-90%,90%, 5 min walk b/t sets - damper 5

4:10.7 @ 2:05.3 ave/500m

4:01.0 @ 2:00.5 ave/500m

3:55.8 @ 1:57.9 ave/500m

3:53.6 @ 1:56.8 ave/500m

9

PM - Z1 Run

30 minute Run @ 50% - make sure you vary the route every time

8

Wednesday - BSq int (low) + Press + Oly based CP

A. Back Squat @ 20X1, quickly build to a tough 5

B. Press @ 30X0, 3-3-3-3-3, 4 min

C. AMRAP in 15 minutes:

3 Power Clean @ 185lb

1 legless rope climb

3 Walk-in Box Jumps onto a tough height

15ft handstand walk

A. 230#

B. 103#, 108#, 110#, 113#

C. 6 rd + 3 PC

*Box Jumps @ 40"

10

Friday - FSq int (low) + C&J int + Snatch mod + LP2

A. Front Squat @ 20X1, quickly build to a tough 3

B. Squat Clean. Front Squat. Split Jerk, 1.1.1 - build to a tough set

C. High Hang Squat Snatch off blocks, 1 rep @ 135lb per min for 15 mins

D. 5 sets AMRAP - full effort:

20 sec Thrusters @ 95lbs

20 sec Chest to Bar

20 sec Burpees

6-9 min rest

*If chin-ups fatigue and you have to come off bar early, immediately move onto the burpees

A,. 215#

B. 195#... my legs were dead on the jerk at 205# so i failed the complex

C. Completed from high hang, dont have boxes and I didn't want to do this heavy of a weight off stacked bumper plates it just seemed dangerous

D. 

Thruster: 10, 10, 10, 9

c2b: 14, 16, 16, 10

Burpee: 10, 9, 9, 8

Didn't do a 5th set. Felt completely done after 4. I am getting sick with a cold, started feeling it coming on yesterday and not feeling super great today. 

7

1k Row PR

LEnd3 x 3 sessions

AM
15,12,9 rep rds for time @ 95%:
Power Clean - 80lb
Push-up Burpees
*Goal 3 min is goal
2:34
Felt good here. 
Noon
3 rounds for time @ 95%:
9 KBS - 32kg
12 Thrusters - 65lb
*Under 2:30 min is goal
3:43
2 rounds completed in 1:30 then fell apart. I had no pop left so the 32 kg really dominated me, lost focus by the time I got to the thrusters. Was not as much breathing as it was muscle/power stamina here. Would like to think I could have handled this much better with 24 kg.

PM
Row 1000m @ 97%
*Under 3:55 is goal
3:51.3 PR!
Learned a new technique from Shane at Invictus last weekend, and started the row with some short and hard pulls, 3/4 1/2 3/4 full full, then got into my rhythm. I think that helped me out, it was enough to get the pace down to 1:36 for a couple seconds and as I started to get back to my 1:57 pace, it took the rower a while so I was getting strokes at a faster pace without actually "pulling" that pace, if that makes ANY sense. Felt great! Damper @ 4
Stoked on my performance in session 1. Very frustrated with my performance in session 2. and stoked on session 3. Hit a PR in the 1k row and did not think I would be able to do that after one of the toughest days of training I've had in a while, cool!

LEend3: PC & Burpees from Chelsea Ryan on Vimeo.