20k/6; 35k/6; 45k/6; 55k/6; 65k/6; 70k/6; 75k/6 RPE8+; 68k/6 (took 17') Beltless
B. Snatch DLs Pause at knee, superman, and Pos. 1 5RM, then -10% for 5 @RPE7-8 (+1kg last week)
20k/5; 35k/5; 45k/5; 55k/5; 65k/5; 70k/5; 75k/5 RPE8 (grip); 70k/5 (took 17') with 2'' pause @ each position; beltless and no straps; maintaining hookgrip was hard
C. Bodyweight Lunges 200m
Done (sets of 30m UB) around 9'
Rest10'
D. Met Con
FT
4000m row
Had the initial objective to make it sub 16'.
Around the 9' mark had to slow down a little during 2'. My legs burned like crazy.
Was tired and had to grind it to the end
1st 250m hard row
middle @1'52-1'56
last 500m gradually increasing pace
time: 15'11.5
watt avg: 236.7
cal: 282
/500m avg: 1'53.9
drag factor: 131
spm: 27-28
The night before had some troubles to fall asleep. Lay down at midnight but couldn't sleep until 3am, when i had to grab something to eat, and then slept until the morning.
4K row
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