I was supposed to do this work yesterday, but I ended up having my sister, brother-in-law & nephew come down from Oakland and help me build a chicken coop and hang out all day, so my training took a back seat. I got the work done today and felt good, so I figured it wasn’t the end of the world.
10 DL @ 225#
10 Box Jump Overs @ 24″
Crushed these without any trouble, not sure if I could go any faster and never slowed down. Times in seconds were 24-24-24. Videos below.
1k Row @ 90-95% effort
60 WB (in UB sets of 20)
These hurt and the interesting part was that they hurt for different reasons each round. The hardest part was trying to row hard at the beginning of each round because I was hurting pretty bad during the 2nd & 3rd go. Round 1 the only thing that slowed me down was fatigue in my arms & shoulders on the wall balls & double unders. Round 2 was major quad fatigue starting on the rower and continuing on the wall balls and breathing was difficult during this round too. Round 3 my breathing and quads weren’t as bad as before, but my glutes & hamstrings started to really fatigue. I made myself push on round 3 and do reps even when I was breathing hard. I think this was a good lesson that I needed to learn that will help with 15.3. I can still do a significant amount of wall balls even when I’m hurting and breathing hard. My times were 8:10, 9:06 & 8:56. Videos below.