Main focus today was supposed to be squats. Previous deadlift session still feels in my back so I had to drop them. Dammit. Instead, snatches were a lot of fun, and rowing made my legs burn anyway so no biggie I got what I deserved.
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| Holy quads, need to squat some more |
Snatches.
- Every minute on the minute, for a total of 15min
- Squat snatch
- 3min: 5 reps @ 30kg
- 3min: 4 reps @ 35kg
- 3min: 3 reps @ 40kg
- 3min: 2 reps @ 45kg
- 3min: 1 rep @ 50kg
I needed to get my snatches done. Maybe technique wasn't right there (like it was sometimes hehe…) but it was great to have those squat snatches and this time I was pulling from the ground. Loads were light each time for sure. I just wanted to practice on pulling from the ground with rather lots of amounts of repetitions. My lower back started to remind itself at mid-workout and prevented me to squat after these guys.
Intervals.
- 10 rounds of:
- 250m row
- 60 second rest
It kind of blew my mind when I read an article of Julie Foucher rowing over 1 million kilometers last year. She had huge amount of rowing sessions which was on average about every other day. And as I follow crossfitmayhem - Rich Froning's site - it seems they also have row intervals on a steady basis. Actually this 10 rounder of 250m rowing appears there every now and then.
My times for each interval were as follows:
- 1st round: 47.5sec
- 2nd round: 48.7sec
- 3rd round: 48.5sec
- 4th round: 48.8sec
- 5th round: 48.7sec
- 6th round: 48.9sec
- 7th round: 49.0sec
- 8th round: 48.4sec
- 9th round: 48.6sec
- 10th round: 47.7sec
The first and last were done with a damper setting of about 9-10, the rest were at 8 which is pretty much what I always use. The "boat" moved a bit faster with a higher setting. It was around 1.34-1.39 all the time. Maybe an occasional 1.32 pull in some set. I basically tried to catch up every round with the previous round's result. It ended up being quite steady pacing all 10 rounds. Good interval training!
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