Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
Done Rx: 17+46
2:36, 2+23, 2+12, 2+02, 1+45, 2+15, 2+25, 2+08…did this a day later to take a rest day.
Chiro says I shouldn’t go overhead for a while. ? been dealing with a neck injury for 3 months and it won’t go away. Did a 3 mile run with 20 lb vest.
Glad I wasn’t the only one feeling wrecked 🙂
I sclaed it back today because I have a 5k in the morning, and one in the evening tomorrow. (Both are supporting causes for 2 of my members.)
Anyway did 5rds at 95#, finished in 15:32. I then finished out the last 750m of rowing.
All rounds done between 1:40-2:00 @115#.
Done on a 3:00 timer
Fastest 1:29
Slowest 1:52
A. Bryan – Back squat: 6 @ 160#, 4 @ 185#, 2@ 200#, 2 @ 210#, 1 @ 225#. Max unbroken @ 210# – 8.
RX’d – 18:01
Breakdown of times attached.
Felt wrecked, scaled both weight (135#) and reps of S2O (5). Finished each round in about 3 minutes. Finished rows in about 45-55 seconds each round.
Still feeling wrecked so scaled to 5 rounds @115. Each round ~2min. This felt better than expected
I finished with some ball slam intervals and 15 min of mobility work.
Coaches, any suggestions for concentric work aside from ball slams and hill sprints? I don’t have sled or prowler. I still want to be able get training in when I’m feeling extra sore.
Sub’d 25 MedBall Cleans (14#) for Row
Completed 4 rounds. 75# (need to invest in more plates soon)
Stopped because I could tell my form was lacking due to some tightness in my hamstring – have not been doing post workout stretching this week – may be cause.