20kg/3; 30kg/3; 40kg/2; 50kg/1; 55kg/1; 60kg/1; 65kg/1 PR
B. Strict hspu; max unbroken – film
3rep PR (felt slight pain on left side lower back)
C. FLR on rings; amsap unbroken
2'05''; Limiters: abs and chest burning
D. Side plank; amsap/side
Rested 3' after FLR
Right side: 1'55''
Rest 3'
Left side: 2'03''
E. Sorenson hold; amsap unbroken
Rested 5' after planks
2'07''; Limiters: lower back, cervical spine(?!), and Achilles tendons area because of the straps :P
Rested 6' after Sorenson
F. Box jump (24”); 7 minute amrap (step down)
110 rep, all in sets of 10rep
Quads smoked, lactic acid in feet; Dominant foot for step down was the right, had to think to do right/left/right/...
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Rested 10' after Box jumps
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2k row time trial
I was hoping to make a good time but legs blew away after the first 750m
Started with 10 good pulls, to make flywheel spin, then maintained the pace around 1'45 but around 1k the pace started to increase.
Did it in 7'10.6 PR ; 280.5watt avg; 151CAL; 1'47.7/500m avg
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10' Assault cooldown at slow pace (30cal)
Today slept around 5h30/6h very anxious with today's early meeting (of my PhD). It went well, but i was sleepy all day.
Mood was average. Although i'm 'a little sad' (i was hoping for a 7'00 2k row) i'm happy with this tests and looking forward for the next days :)
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