23 Training

AM (10a)

Hit Flight Simulator prior to warming up to see how DU's felt. I haven't focused much on DU's and it showed a little on Sunday. The 300 DU's in the past wouldn't have been an issue but I had to stop with sets of 40 due to shoulder fatigue. 2x/week of flight simulator will fix that problem. 
10-20-30-40-50-40-30-20-10
U/B Sets of DU's. Must stop in between sets. 
*3:00
*No mistakes, felt good, just got fatigued on the last 3 sets and it slowed me down. I think my best time is 2:44 so not far off. 

5 TnG deadlift
Sprint 100m @95%
Rest 3 min
x4
*335-33 seconds/355-33s/355-33s/355-32s
*Ran inside with 20m turnarounds

+
5 TnG deadlift
Airdyne sprint 20 seconds @95-100%
Rest 3 min
x4
*355-1142 Avg Watts/355-1162avg/355-1304avg/355-1178
*Number 3 and 4 hurt pretty bad. #3 the monitor turned off when I sat down so I got about a 4 second break before going which is why it was so high. Felt strong on these, didn't have any drop off at the end of the 20s, was able to build for the first 5-6 seconds and then stay strong for the entire 20s.

+
Row sprint 20 seconds @100%
Rest 3 min
x4
*Just kept track of average pace
*1:13.5/ 1:12.4/ 1:13.5/ 1:14.6
*I had never seen anything under 1:11 on the rower before as far as pace goes. For the first 2 rounds, I was able to keep it at 1:09 for about 10 seconds. Felt super strong on this today. It hurt worse than I thought it would but as always, the rower never gets easy, the better I get at it, the harder I can row which makes it hurt worse. How the hell does that make any logical sense whatsoever? As you get better at things, they should become easier...The AD and the Rower really missed the boat on this logic. 
*I can only hope that HQ puts some row sprint intervals in at Regionals. They won't, but at least I can hope. Its the least they can do for me with the 100s of HSPU they have programmed the last few years. 



PM (330p)
10 min amrap @85%
Run 200m
10 wall balls
10 kb snatch 1.5 pood
*5 Rounds

Rest 5 min
10 min amrap @85%
Row 250m
10 hang squat clean 95#
5 ghd sit ups
*4+250m Row

rest 5 min
10 min amrap @85%
3 wall walks
Airdyne 20 calories
40 double unders
*4+3 Wall Climbs

*MAP Session felt good today, I think I am getting much more familiar with the 85% and can hold that pace the entire time.