I took Thursday off, but I ended up one day ahead of the rest of the team. On Thursday they did the partner 6k row that Lindsey and I had done the previous day. Everyone did really good on that workout. Transitions seemed pretty smooth and strokes looked solid from those that have been rowing a while.
On Friday we did a 14 minute workout:
AMRAP Back Squats in 5 minutes at 65% of 1RM, AMRAP KB swings in 4 minutes (55#/35#), AMRAP double-unders in 3 minutes, and AMRAP GHD sit-ups in 2 minutes. My scores were 23, 69, 55, 50 - you can definitely see where my strengths and weaknesses are.
On Saturday we ran a 5K in The Colony. It was warm, but a fun way to spend some time with friends. Jake did the best in our group with a time of 24:05. I was friendliest and said "Thank you" to all volunteers and tried to talk to other runners on the course. Stephen wore the best spandex and our girls ran well while being very pretty. After some breakfast we went to the gym for our real workout:
10 rounds of Deadlift with a 30 sec rest. Guys added 10# every lift, ladies added 5#. I started at 275# and was successful until my hand slipped on last lift of 375# (should of chalked up). I was pleased with that. Niki Pr'd at 225# and Beth got 160# (her best but it won't be long till she shatters that). Jake and Stephen both got 400 and Lindsey finished at 255#. After cleaning that up we went outside for 10 x 50m sled drags. Needless to say I was exhausted after all that and proceeded to take a 3 hour nap.
Just one major lesson for me this week: I've got to squat more. Somehow I need to figure out a way to squat consistently and heavy. I used to put in a set of 20's and that felt great. I might look at going in that direction for the rest of the month and then dialing it down as we get closer to the competition.
Till next time...
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