Oct-13
A. Hng Squat Clean - build to 1RM; rest as needed
B. Hng Squat Clean - 30 reps for time @ 225#
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Rest to full-recovery
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Row - 3 x 500m @ 100%; Rest exactly 12min b/t each
A.
325lbs, I didn't catch the bar in the most ideal position and my belt broke so I stopped there.
https://www.youtube.com/watch?v=_wF_yxMSSkA
B. 4:45 I did sets of 3 all the way through. If I were to try it again I would try to start out with sets of 4 to see if I could closer to 4:00.
I recorded this but I only got the first 9 reps before I got a phone call. Let me know if you want me to add it.
I= 8 This was pretty easy to wrap my head around, 10 sets of 3
C= 9 Had a game plan and stuck to it but the rest time got slightly longer than I wanted between sets towards the end.
E= 9 overall I'm pleased with the effort and the concentration considering it was my first time through.
Row: This didn't go as planned. I was limited on time so I only took 10 minutes after the 30 HSC before my first row. I could tell it wasn't near enough.
Row 1: 1:30
Row 2: 1:31
Row 3 DNF After the 1st row my bicep knotted up, I rolled it out with a bar during my rest but it knotted up again.
Typically an all out 500m for me is 1:26.
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