HBBS 1RM, 85% test and row sprints

Sleep:  10p-5:30a (dogs were restless)
Food:  7a coffee with cream, apple mid morning and mini luna bar, lunch at greenlife of mixed green salad with mixed veggies, olives, balsamic vinegar, and roasted chicken (with skin removed), and kale chips, post training protein shake, dinner of gf steak with 1/2 sweet potato, mixed green salad with olives, shredded coconut, and balsamic vinegar, popcorn w/ coconut oil and deli turkey for snack

Training at 3pm

A. HB Back Squat - build to a max

Hbbs 165#,10# off PR and just below parallel- definitely feeling Murph still

rest 10min

B. take 85% of part A and perform amrap with 30X1 tempo - 1 attempt

4 reps @140#

rest 10 min

C. Row 250 m @ 100% effort; rest 4 min x 6 - score as total time for 1500 m

Total time for row sprints - 5:26
Set times 
1- :53.1
2- :52.9
3- :53.3
4- :56.7
5- :54.3
6- :55.7

More HBBS and the 85% test

Sleep:  9:00p-7a
Food:  7a coffee w/ cream, post am training protein shake with coconut milk and 1/2 banana, lunch at 1p of large mixed green salad with curry cod, meatloaf, mixed veggies, green beans, salsa, balsamic dressing, and kale chips, dinner around 5p of shrimp and scallops with stir fried veggies, miso soup and mixed green salad with ginger dressing, couple of bites of a balance bar, popcorn and deli turkey for snack, arctic zone ice cream before bed.


Training at 9am- Part I

A. HB Back Squat - build to a tough single fast

165#

B. AMRAP @ 85% of single in part A; rest 3 min x 3

140#, 5/4/4 reps

C. 3 position Hang Power Snatch - pause 1 sec at each - knee, mid thigh, high hang - 1.1.1 x 7; rest 1 min b/t sets - keep effort fast and tight with turnover

 35/45/55/60/65/70/75

rest as needed- rested 2 hours

part 2:

5 sets for total time:

12 KBS - 1.5 pd

24 double unders

12 toes to rings

24 double unders

12 GHD sit ups

24 double unders

(rest 1 min)

Total time: 16:24

broke a couple of times in DU's- everything else UB.  Grip was dead by the end- GHD's were challenging.