27 February

AM Session (11a)
 
12 deadlift 225# unbroken
Run 200m @90-95%
rest 3:30
x3
*66 Seconds/67/67
*Glad you did 225# here, it felt good. First time running in a little bit and you can tell it had been a while...

+
7 TnG deadlift 315#
Airdyne sprint 30 seconds @95%
rest 3:30
x4
*Average Watts on AD 1-1039/2-1000/3-985/4-965
*30 seconds was a game-changer on the AD, thanks for that... Last week at 20s, I felt like I could hammer the entire time with NO drop-off. The 30 seconds intervals today were totally different, crushed me pretty good. I can't wait to do this again though, I know I can improve these numbers. My goal was to be 1000+ avg watts each round and I had it until the last 5 seconds on the final 2 sets.

PM Session (430p)

For time:
25 thrusters 95#
Row 500m @<1:40 pace minimum
25 thrustres 95#
*3:30
I don't know what made me so nervous about this one but spent a ton of time before it thinking about how to tackle it. Of course I spent all that time strategizing and as soon as I picked the bar up for the first set and it felt like a paperweight, I decided that I would go as hard as possible for first 25 and then take the row a little easier. I figured I could save 6 seconds or so by crushing the thrusters and if I was to take it easy on the first set and have to crush the row, the 6 seconds faster row would be much harder to do than just speeding up thrusters. Rowed a 1:37 which felt fine, didn't push much harder than that because I knew the legs were going to be in rough shape for last set of 25. Did final set u/b about 4 seconds slower than first set.

Spent a long time working my rack position and it made a big difference. I was able to get a good grip in the rack and it made the thrusters so much easier.

PM Video
https://vimeo.com/60704261