Sunday Workout

3 rounds for time:

25 KBS - 2/1.5 pd

25 burpees


10:35 - about 90% effort today. Focused on keeping my heels on the ground on the kbs (unbroken, then two sets of 10+ 8+ 7). Still a bit wrecked from the athlete camp. Couldn't find my previous time to compare.

Wednesday Workout

5 sets @ 100%:

30 sec amrap burpees

30 sec amrap DU's

30 sec amrap meters rowed

(walk rest 6 min b/t sets)

13/?/125
14/27/115
14/28/120
14/29/115
14/33/122


? = timer screw up


Burpees felt awesome. I screw up my dubs every time I look at the timer. Rows waffled based on how fast I transitioned.

Wednesday Workout

for meters:

2 min row @ 97%

rest 1 min

for reps:

2 min amrap clean and jerk - 97%

rest 1 min

for meters:

2 min row @ 97%

 

(rest 30 min)

 

2 min amrap @ 97%:

burpees

rest 1 min

for meters:

2 min row @ 97%

rest 1 min

2 min amrap @ 97%

double unders

530m
15 C&J at #95
515m
(30 min Rest)
38 burpees
505m
78 Dubs

A little trippy on the dubs (forgot my rope at home and had to borrow). Everything else felt great. 

Thursday Workout

Row 3 min @ Z1

+

Row 30 sec @ 90% aer

walk 30 sec off rower

x 20

+

Row 3 min @ Z1 cool down

2562m no rollover on intervals. Between 126 and 130m for all (mostly 128's) and consistently 12 or 13 pulls for each interval.

My quads finally feel normal today!

Tuesday Workout

Row 1K - 97%

(rest 20 min)

Row 1K - 97%

Row times: 3:58.1 and 3:58.6

My PR 1k row time is 3:53 so I feel like these were right on the mark for 97% effort, and I'm happy with the consistency. 

Quads are still sore from the last couple of weeks of workouts.