February 9th, 2016

A. Take 15-20 minutes to build to today’s 1-RM Power Clean

B. Every 20 seconds, for 6 minutes (18 reps):
1 Power Clean @ 90% of A
*If you miss a rep, skip it and move on
*Note total reps completed (and missed)

+
Row 2000 meters @90%
Rest 3 minutes
Row 500 meters @95%
Rest 3 minutes
Row 1500 meters @90%
Rest 3 minutes
Row 500 meters @97%
Rest 3 minutes
Row 1000 meters @90%
Rest 3 minutes
Row 500 meters @100%

*Goal is to show an increase of pace on each subsequent 500 meter “sprint.”
*Get a good aerobic warmup in before starting

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25 Comments

  1. A) 230 (missed 235×3). Never felt comfortable on my pulls today (particularly the first)
    B) Done at 207. No misses, certainly some ugly reps in there.
    C) Came in using my 2K 90% pace (based off my best 2K time, my 90% pace was 2:05/500m) for the 2K, 1500 and 1K rows. Had the thought of 500s being 1:45, 1:40, sub 1:40. Turns out that was a ridiculous plan.
    2K – 8:11.4 (2:02.8/500m)
    500m – 1:45.6
    1500 – 6:09.4 (2:03.1)
    500m – 1:45.2
    1K – 4:05.4 (2:02.7)
    500m – 1:45.6

    Does RPE count for anything?? I could have sworn I was rowing faster each 500m! I think I was on a broken rower πŸ™‚ As aforementioned, rowing is not a forte of mine. Happy to maintain my 500s and not drop off but not so happy with the times. That being said, they were all my little legs had to offer today.

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  2. A) 255 missed 275×2 270×1
    B) 230
    C) 7:34
    1:44
    5:45
    1:46
    3:47
    1:41
    Just run down today. Sluggish. slow getting under the bar on power cleans. Misjudged the 2nd 500 pace and started to slow

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  3. A. 215. Failed at 225 a few times.
    B. 195. Failed one at the 1:00 and 4:00 marks
    C. – this wasn’t as bad as I had anticipated and the 500s felt pretty good today.
    2000 – 8:06.9
    500 – 1:47.2
    1500 – 6:01.4
    500 – 1:43.7
    1000 – 3:57.5
    500 – 1:40.0

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  4. A. 163 super ugly and felt even worse. I didn’t really warm up much because I got distracted by a baby 😁
    B. Did a couple reps at 148 and then quit. I listened to my body because I’m just now getting back into things and don’t wanna over do it (still felt like a lame-o tho)
    C. 2000 – 8:49
    500 – 2:02
    1500 – 6:49
    500 – 2:01
    1000 – 4:29
    500 – 2:01

    It was nice to meet and work out with Nic today!

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  5. A. Worked up to 225. Went for 240 like 4 times, very close. I think it would have been a 5 or 10# PR, can’t remember.

    B. Went at 205. No misses, happy about this.

    C. 7:34, 1:49, 5:46, 1:49, 3:52.7, 1:46.2

    Rowing wasn’t as bad as I thought, but probably didn’t push hard enough then. Feeling beat up so overall happy with this session tonight.

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  6. A. 265
    B. 18/18 @240

    — felt good here, especially for being in metcons πŸ‘πŸ»
    C. 7:24/1:44.8/5:28.1/1:42.8/3:38.2/1:35.8

    – This was hard, but more manageable than I thought. I kept the last longer pieces at 1:48-1:50, which I think was a good place to be. The 500s could’ve been a little faster for the first two pieces, but I wanted to make sure each set was faster. Had a good push at the end of the last 500. Solid day overall.

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  7. A.255..(tied pr)
    * went for 275 and 265 a few times but missed. Happy to say those misses turned into squat cleans.
    B. 235
    *two misses. Other than that felt fast.
    C.
    2000- 7:10
    500- 1:43
    1500- 5:24
    500- 142.5
    1000- 3:31
    500- 1:34
    *these all felt good. Really learning to pace the row

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  8. A) Hit 285, Failed 290×2
    B) 255 – first 8 felt clean then things started getting a little ugly. no misses.
    C) 7:46 (1:57), 1:44.1, 5:45 (1:55.8), 1:41.4, 3:41(1:52.7), 1:39.1

    Broke in my new concept2 today. Not sure why I was so excited to unbox it and put it to use… this was rough. Found myself trying to mix up my technique just to keep things on pace. That last 500 was everything I had. I was telling Marc and John, it took me about 17 minutes to fully recover my breathing/hr/life. Good stuff.

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  9. A. 255
    Power clean PR.

    B. 230
    Missed nearly every rep. This was a true laugh fest. LOL!

    C.
    8:20.0
    1:51.1
    6:09.5
    1:47.4
    3:59.5
    1:42.0

    Wasn’t super focused on percentages here. Just wanted to get through it. Riding solo. Just tryna send it for the boys one day at a time.

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  10. A. 255. Missed 265 twice
    B. 230 with two misses. Felt pretty good.

    -class workout had rowing so there wasn’t one for me to use than I had to coach Oly after. I’ll make up the rowing πŸ˜…

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  11. A. PR at 160(158). This is years in the making.
    B. All done at 145(143), no misses. What a difference an extra day of rest/snow made for me.
    C. 8:59/2:04/6:47/2:01/4:33/1:59. Struggled to stay focused and times slipped a bit.

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  12. Did this 2/11/16 because work sucked tuesday
    A: 158 – not a PR, but spent some time working on not starfishing and catching these in squat cleans if I was going to miss them. I started starfishing at 158 so I stopped. I really want to make a point of having good form for these.
    B: done at 145
    C: 8:22/1:55/6:27/1:55/4:15/1:54 – these felt terrible today but glad I did it

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