AM
Free HS Practice – 10min
*self-guided work, include touches on parallette free HS holds
+
A. Snatch – build to final load for snatch ladder; rest as needed
+
EMOM for 20min
Odd – 7 CTB Pull-ups + 7 BF Burpees
Even – 2 sets @ each rep / load range: 9-7-5-3-1 @ 95-135-165-185-205
Done, not easy, but no fails!
PM
2k Row (strapless) – target 2:10-2:15 pace
*focus on rowing mechanics @ „“casual““ warm-up pace
+
2 Sets
Row – 1k accumulated @ 2-3sec faster than PR 1k pace, any time you drop below target pace rest 60sec, then continue until 1k working time accumulated
*rest to full recovery b/t sets
+
2k Row @ easy recovery pace
PWO Breathing Protocol from BM
1:33 pace 620/270/110 meters and 560/230/210 meters
Feeling good again. Full intensity on Friday. Sinus rinse etc is now integrated in my daily habits. Thanks for sharing.
