August 21 Training

Aug-21
AM
Row - 3 x 12sec @ 100% effort; rest 3min (goal: establish FASTEST /500m pace possible)
Rest 5-10min (as needed for full-recovery)
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10min EST Prep work
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Row - 2k for time
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Choice Cyclical - 10min flush (Rec/EN1 pace)
Mobility - 30min

Hit 1:17/500m on the 12 sec... different rower, was at the gym so not sure if that made a difference b/c I didn't feel more powerful but I hit it every time.
+
2k- 7:19.5= 1:49.9 avg/500m.  I'm not positive but I think that's a 10 sec PR.  I'm pretty sure I remember the last time I did it I barely beat 7:30.  Pretty pumped about that.  still not a great time but good for me!
PM
CSA
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A. Hang Squat Clean (above knee) x1 + Front Squat x2 - build to tough complex; rest as needed (90% of heavy complex from last week across)
B. 2" Deficit Snatch Pull - 4 x 3; rest 3min (90% of heaviest set from last week across)
D. Pressing Snatch Balance x2 + Snatch Balance x2 - 5 sets of the complex; rest as needed (heaviest set from last week across)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 5 x 30m; rest as needed (200# loaded)
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CSR

A. 225- done, felt good
B. @ 205, felt light and fast
C. Done felt better this week.
D. Complete, heavy today.