AM Workout
Warm Up 100' Heel to Butt
50' Spider Walk
50' Bear Crawl
20 - Air Squats
w/ empty bar
10 - Deadlift
10 - Hang Clean
10 - Shoulder to Overhead
Strength
3 x 5 Clean @ 75% of 1RM
Last set is Maximum unbroken reps
Definitely not a good enough warmup. 9 reps on the last set and stopped them because I had backed into something.
3 rounds for time:
100 - Double Under (scale=3 SU+ 1 DU attempt)
15 - Deadlift 225/155
3 - Rope Climb
Time Cap: 18:00
Had one more rope climb to do when time was called. Scaled the double unders. Accidentally did 165# on the deadlifts because someone had the 15 plates mixed with the 10 plates.
PM Workout
Row Challenge: 6x1000 with 2 min rest Stayed between 1:51-1:59 pace on all. Upped my drag to 137 on first two intervals and just felt like it ate up my legs without too much to show for it so back down to 128 on the rest.
I think my goal will be to get my 2K at this pace. I have no idea if that is possible in a month. The amount of discomfort I'm going to have to adjust to it pretty terrible for me but we'll see what happens.
PM Workout
Row Challenge: 6x1000 with 2 min rest Stayed between 1:51-1:59 pace on all. Upped my drag to 137 on first two intervals and just felt like it ate up my legs without too much to show for it so back down to 128 on the rest.
I think my goal will be to get my 2K at this pace. I have no idea if that is possible in a month. The amount of discomfort I'm going to have to adjust to it pretty terrible for me but we'll see what happens.
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