265# Back Squat PR & 2k Row PR

Monday Nov 18

AM - BSq int (low) + Snatch intense + C&J mod

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

B. Squat Snatch Cluster, 1.1.1 - work to a tough set

C. Squat Clean and Split Jerk, 1 rep x 7 sets, 1:30 min - 3 sets @ 175lb, 2 sets @ 185lbs, 2 sets @ 200lb

A. 265# PR.... a 50# PR since starting to work with Michael.. video below

B. 160#, failed 2nd snatch @ 170#

C. Completed, no fails

9

PM - Aerobic Tester

21,18,15,12,9,6,3 for time:

Thrusters @ 45lbs

Chin-ups

*Goal is sub 7 min

8:29

Thrusters i never dropped the bar but i paused overhead a few times, pull ups sets 15 & 12 were broken up but otherwise unbroken. This was really tough. My lats were still sore going into this from last Monday, I don't know what happened to get my lats so sore last week, they were soooo sore for so many days it was awful even with mobility etc. Just wish i did better on this one.

7

265# Back Squat from Chelsea Ryan on Vimeo.

Tuesday  Nov 19
AM - Rowing MAP

2k Row - full effort

7:50.6 @ 1:57.6 pace/500m.. this is a PR and very tough but recovery after was really good. I felt awful for like 3 min but then I was ok. 

9

PM - Z1 Run

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

Will Complete later today

2k Row PR

AM - Rowing MAP

2,000m Row @ 90%, 75%, 5 min b/t - damper 5

7:52.2 PR @ 1:58.1 pace

i went harder than 90%... i couldn't recover in 5 min and went for the 75% but when i was too fatigued to even keep a 2:07 pace i just stopped. In hind sight I should have slowed down the first one and/or taken longer rests. but i am happy to have a 2k row PR time in, i have only estimated my 2k PR when needed because i have not tested it in a long time.

8--- did this at noon, lats and biceps are really sore from yesterday and I didn't feel quite ready to do this any earlier than noon today

PM - Z1 Run

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

Will complete in a few hours

Nov 2nd

AMRAP in 20 minutes:

2k Row

100 Burpees - no jump @ top

AMRAP Double Unders in remaining time

268 Double Unders

2k Row ~8:30

Burpees done @ ~16 min

4 min for DUs, my first set was 90 then I did 50 then sets of 20 ish. Almost every time I stopped before I messed up to avoid shoulders burning out.

I think this went well but I am not sure what is a good score for this

9

PM - Airdyne MAP

3 x 5 minute Airdyne @ 90%/5 minute Airdyne @ 50%

9