A) Warmup 4 Rounds
Tabata Hand Stand Hold
Toes To Bar
Double Unders
B) Back Squat
1*5 60%
1*5 65%
1*5 70%
1*5 75%
C) Jerk 4 x 3 x 85%
D) Row 5 k
Time to put your pacing to the test.
Guys aim for 19min
Ladies aim for 21 and faster if your tall.
I suggest setting your Rowers to the 5k setting showing your projected finish time based on the speed you are working at. That will help you with pacing.
B) 190, 205, 225, 245
ReplyDeleteC) 175, 175, 185
D) Will try this later in the week when I'm not sick
A) Completed
ReplyDeleteB) 230, 250, 270, 290
C) Stopped @ 185 to work on proper form.
D) 20:47
A. Completed
ReplyDeleteB. 125/135/145/155
C. 135
D. 23:18... Which is a pr from last time so I'm happy about that
A) complete
ReplyDeleteB) 245, 265, 285, 305
C) 135, 155, 185, 205, 225, 245 x3 for each. Wrist is still sore
D) 20:19 low back & glute smoked
A) completed
ReplyDeleteB) 225. 235. 255. 275
C) done at 235
D) 19:33.. my assssss
Haha mine too! Yesterday didn't help
DeleteA) Complete
ReplyDeleteB) 225lbs, 255lbs, 275lbs, 295lbs
C) 255lbs for 4 sets
D) 20:12
A) Skipped to save time.
ReplyDeleteB) Back Squat 245x5 - 265x5 - 285x5 - 305x5
C) Jerk 4x3 @ 268
D) 19:05
A) completed
ReplyDeleteB) 185/195/210/225
C) 12 x 1 @ 190lbs
D) 19:21
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ReplyDeleteB) squats 185 200 215 230
ReplyDeleteC)jerks built up to 225, did it on the blocks, only 2 of the 4 sets at 225 were completely repped out, the other 2 I dropped the weight and picked it up right away.
D) 28 59
The row took 28mins?
Deletewoops. 18 59. stupid computers.
DeleteA) Completed
ReplyDeleteB) 195, 205, 225, 255 (3x5)
C) 195 x 2, 195 x 2, 185 x 3, 185 x 3 - Couldn't catch a good breath on the last rep at that weight, scaled down to 185.
D) Need to row this 5K this week, I came in too late. Will post my 5k time though