Dynamic and prep
5 x 2 no-feet, no-hook snatch @ 115lb
4 x 2 low hang power clean @ 165lb
4 x 2+2 push jerk + Tempo OH squat @ 155lb – these are difficult as hell
3 x 2 3-sec pause front squat work to max (240lb) then 2 drop sets @ 215lb
2 x 8ea BB landmine + 10 wide grip pull-ups
2 x 10 BB rollouts + 45s ea side plank
Cool down and stretch
Was super busy with buying/selling houses. Therefore I missed a few days of fitness but I am back.
5 rounds with 20# vest:
20 ab wheels
40 push ups
60 squats
15 min AMRAP
DB Clean/Press @ 65lb x 5 each arm
DB Goblet Squat @ 65lb x 10
rest 5 min
5 rounds no rest
Run x 400m
Burpee x 10
time: 12:03
Bent Over Row
135 x 10
Pullup x 10
185 x 5
Pullup x 10
185 x 5
Pullup x 10
135 x 10
Pullup x 10
135 x 10
Pullup x 10
High Pull
5 Sets: 75 x 12
DB Bent Over Row
3 Sets: 65 x 15
2 Sets: 65 x 10
DB Curls
5 Sets: 25 x 10
2000m TT, everyone else in the rowing group Im in was doing them so i figured why not. I dropped 12 seconds from when I did it 2 months ago to get my baseline. I consider these noob gains still. My goal is a sub 6:30 by next March, which i think is entirely possible. I’d like to do at an official indoor rowing “race” for fun-sises but we shall see. They do not offer one where I live and the thought of driving several hours and getting a hotel sounds miserable.
6:40, avg 1:40 500m pace.
2 x 6000m row @ r20 , 2 min rest.
this was hard. most meters I’ve done in a single session in years.
Work has been busy af
Squat: 225 x 10, 255 x 10, 255 x 10, 235 x 10, 235 x 10
Front Squat: 5 sets 205 x 5
Strict Press: 115 x 10,10,10,7,7
12 min AMRAP
Hang Clean @ 135 x 5
Double Under x 20
Six Rounds
4 alternating OAP
10 alternating pistols
15 pull ups
Three rounds
static ring dips
banded pull a parts
banded shoulder presses
Ran a mile on tuesday but didnt blog it.
today was 2 x 500m row + stretchies then 15 min EMOM of KB snatches
then 8 x 1000m @ 2min rest @ r24 (avg 1:47 pace)
1.5 mile run
10-8-6-4-2
Ring dips
Alternating pistols
Ab wheelies
Assisted OAP – last three sets not assisted
Dynamic warmup and movement prep
6 x 1 snatch @ 135lb – felt off at the start but cleaned up by the end
3 x 1 clean and jerk work to 205lb then back off to 185lb for two
4 x 2 front squat @ 175lb
2 x 10+12 BB curl + Bb skull crushers
Cool down and stretch
Shooting for new PRs on Friday, should be fun
SeaLab Fitness 