24th
Row 2000m @ 75% - damper 3
+
3 sets @ 90%:
30 sec GH Sit-ups
30 sec Double Unders
60 sec Rowing - damper 10
120 sec rest
+
Row 2000m @ 75% - damper 3
7:19.3 - for reference PR 2k is 6:39 from a long while ago.
17 GH, 45 DU, 309m
16 GH, 52 DU, 290m - unb DU
16 GH, 36 DU, 282m - multiple misses on DU
*used a "heavy" Nike rope for DU's today.
7:47.8
23rd
A. Front Squat with Chains @ 20X1, 1-1-1, 5 min
B. Squat Clean, build to a 1RM
C. Achieve as high as possible on the ladder in 10 minutes:
Muscle-ups - 1,2,3...
155lb Thrusters - 1,2,3...
A. all sets with 38# chains added. 245,255,260.
B. 255# 20# below PR from July. Failed at 260 and 270 multiple times. Wasn't receiving bar in good position. I could power clean/front squat this but was trying to receive in a true clean.
C. completed the round of 6 and then got 3 muscle-ups on round of 7. I need a stated goal to shoot for on these as I don't feel like I dig in competitively and kind of just accept whatever score I get rather than digging in and grinding for each rep to achieve best score possible.
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