3K Row

Wednesday Jun 27 2018


Today's workout will be a whole lot of rowing, well a bit of it anyways followed by you finding a session 1RM Clean. I suggest that you really concentrate on that stroke while you are rowing and if your back is worn out during or if you find it's too tired to Clean that is indication that your row needs to be adjusted. Keep those hips behind your shoulders while pulling with your legs and all will be fine keep your hips directly under or in front of you on the pull and say bye bye to that back. Have fun today!
Happy Wednesday!
1.) 3K Row
Row 3000m for time
As soon as you get off of the rower begin no. 2
2.) 10 minutes to establish 1RM Clean
*3.) 10 Push Press every 2 minutes for 3 rounds @ approx 65%
*4.) for time:
100' Standing Sled Pull 200/100lb
10 Rope Climbs
note: Pull in 20' increments and pull the sled around the gym 
*5.) 5 rounds of Clean Complex, rest no more than 3 minutes between rounds @ approx 75%
3 Floor to Hang
2 Floor to Extension
1 Power Clean 
*6.) 5 rounds
10 Back Extension
7 GH Raise
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14:20. 170# clean pr
85# pp
12:54 row. 135# clean tied pr
Got under 140# 2x but couldn’t stand up 😕
12:59 Row #207 Clean
11:33, 315#
10:52. 302# Clean
2# PR
135# (not a PR)
11:28 row and 225# clean (not near a PR, legs are shot), 3) at 135#
13:35 row; 160# clean (8# pr)
11:38; 252clean
10PP every 2min for 3
10:35.7 row, 345 clean
11:38 215# clean
12:44, 137# 1RM(PR)
14:18 row. 140# PC (I believe PR- since I don’t remember a previous PR)
11:11.9 / 195
that row though 🤢
12:58, 135# clean
8# PR!
Done 7/26
14:26 Row. 120# clean
14:10, 150lb clean (5lb pr)
3 sets of 10 PP at 165
11:42.8 Row and 320lb Clean (3lb PR)
12:12 225 clean
Post partum PR!
DL 10 EMOM 5 @ 125#
14:46 🐢 147# clean
2# PR
12:23 row, 175# clean PR
Push press/butterfly C2B 21/15/9 skill work; 7 minute amrap wallballs/wall walks 4 rounds; rope pulls/rope climbs ✅ didn’t time it; GHDs/plank walk ✅
12:59 row, 177# clean (7# PR)
SPUC, square jerk up to 150#, gymnastics with JT
14:02 • 180# Clean
4# PR 💪🏼 Beat myself up to get there.. literally
11:20 row / 185# PC
Pleased w row. Not even close to my best on the cleans today. 😠 sled pulls and rope climbs + 2 rds of back ext/GHraise
13? 245# clean (15# PR)
10:30; 265 clean
12:29.5 row. 135#xln. I got in the hole at 140 but not got stuck, ugh.
10:49 / Cleans @ 165, 185, 205, 225, 245, 255, and 260#
21,15,9 push press & C2B from yesterday complete in 4:35 / *4.) complete in 9:10 / *3.) 10-1 push-up & strict HSPU from Monday complete in 24:50 / Stomach was full of ZZQ BBQ from after-work outing :P
15:45.5 Row and #200 clean
12:28. 160# clean - 10# PR
Failed165# twice
Ten mile bike ride warm up. 11:25min 3k
11:59, 170 Clean
Back still lit from yesterday :( PP 105#. 5 rounds: 10 sandbag over shoulder, 100m sprint, 20m HS walk, 3 MUS.
14:08 & BS to 150**
BS v Clean. (shoulder) Pretty fun today.
The Narrows and Orderville Canyon
9 miles river hiking both with and against the current. Excellent calf workout and a great way to avoid the heat
11:20 / 215#
15:26, 100# PC, 5# PR
Major breakthrough!! After 4 years and many attempts at cleaning 100# I FINALLY did it!!