Day 257 9/9/20

Day score 3: Still feeling sick/bad indigestion.

9/9

A1. 1 Clean pull @ 115% x 3, rest 1 minute

315 no straps – haha did not feel cleanable today but I am happy to be pulling heavier. That’s always the first step!

A2. 1.1 Squat clean @ 80% x 3, rest 3 min

*rest 20 sec between pulls

225 – these absolutely buried me today. Not sure why. Form felt good just felt slow! (Maybe fatigue from being sick)

B1. 4-6 alt back-rack step back lunges x 3, rest 1 minute

*10# increase

155 – felt good

B2. 20 banded good mornings x 3, rest 1 minute

B3. 5 2-DB squat jumps x 3, rest 3 min

*25# DBs- reset each rep and jump as high as you can 

C. 4-6 glute ham raises on GHD x 4, rest as needed

+

5k row progression:

Every 5 min x 5 sets:

1k row @ target 5k pace

*at sustainable effort – goal is for the last set to take the same amount of time as the first set.

Set my goal at 1:50 and had to back off to 1:55 after one round (knew it was not sustainable.)

Challenging but enjoyable.

–rest 10 min–

Every 2 min x 10 sets:

10 cal row AFAP 

*do not pace this part- go out hard and see what happens

Averaged like 15s a round. This wasn’t that bad. Definitely could’ve kept going.