SATURDAY 1/18

Rack Seq x 1 only

Sit in the bottom of a front squat for 45 sec x 1 with empty bar in position - keep elbows up!

am:

For time:

Row 1000m

50 Thrusters 45lb bar

30 Pullups

TIME: 8:16

*was just not feeling up for this one and as focused as I should have been. Felt great on the row. Averaged a 1:42 pace throughout and felt I could have gone even faster. From an engine standpoint did not get tired on the Thrusters but because of my issues in the rack positioning I held the bar mostly in front of me by my shoulders which really tired them out so was not able to do 50 unbroken reps. Did 32 then a ten second rest then 18. Because of this had tired shoulder muscles for the pull-ups and broke them down into 3 mini sets of 11,10,9.  Was only disappointed with this because I have an can do better.

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5 min rest once complete, then:

Build to a 1RM Deadlift in 10 min

465lbs.

This is my previous 1RM. So was happy I was able to get to it in 10 minutes after blasting through Jackie. Did my last rep at 9:40 and felt I could have lifted more. Happy with this but the learning is I should do bigger jumps in weight and slightly less rest. Very satisfied with the result and still knowing I had more to give.

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45 min rest

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AMRAP in 7 min:

15 Burpees

15 Box Jumps 24"

4.5 ROUNDS

I feel as though i really start finding my rhythm after 4 or 5 minutes. Obviously too slow for these short all out bursts. I need to learn how to start quicker.

pm:

Run 10 min warmup + DROM

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Run 1 mile for time.

TIME: 5:58 (personal PR 2 summers ago during the peak of Triathlon season was 4:48 so this was a bit defeating but I definitely gave it all)

rest 5 min

Run 800m for time

TIME: 2:52

rest 2:30'

Run 400m for time.

TIME: 0:59

AVG HR: 150

PEAK HR: 184

MIN HR: 107

My legs and engine definitely felt a bit tapped after the earlier workouts in the day but i definitely gave it 100%. These are fractions of my personal bests but those were put up when I was in competitive race season. Could still obviously put up better #'s doing this fresh.

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Easy run cooldown 10-15 min