Getting Close

Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.

Pendlay Rows

  • 2x10x45#
  • 2x10x95
  • 2x10x115
  • 10×125

I used a supinated grip.

Conditioning

30:00 EMOM (alt with 45s work & 15s rest)

  • Bear Crawl
  • Dead Hang
  • Side Skaters
  • 1-arm KB Thrusters (26#)
  • Plate Hops (45# plate)

Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation
  • OH Mobility/Stretching

Strength

OHS (5-10-X-5 Tempo)

  • 45#
  • 75#
  • 95#
  • 115#
  • 135#
  • 155#
  • 175#
  • 190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.

Accessory

4 Sets

  • 5/5 Single Leg RDL (155#)
  • 5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.

Conditioning

At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

  • 8:00 AMRAP
    • 5 Thrusters (75#)
    • 5 Burpee Step-ups (24″)
  • 3:00 Rest
  • 8:00 AMRAP
    • 5 Pull-ups
    • 10 Russian KBS (70#)
    • 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

  • 750m
  • 5:00 rest

Pacing

  • Sets 1-2: 2 splits slower than 2k pace (1:43)
  • Set 3: 1 split slower than 2k pace (1:42)
  • Set 4: 2k pace (1:41)
  • Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.