W
M
G

Workout
1 Power snatch
2 Overhead squats
2 Snatch balance
1 Hang power snatch
x5 @ 25kg
x5 @ 30kg

Then…
Row 300m
15 Push-ups
x 4

Time:

8:47.8

Row times:

0:58.4 / 1:04.7 / 1:03.4 / 1:00.4

Rest 5 min, then…
Row 2,000m

Time:

7:49.7

 

So…
Snatch complex was good fun. Really good to work on the snatch balance again. Solid until the last set.

Row/Pushup intervals were hard and fast. Last two sets of push-ups fractioned, but otherwise pretty good. Focussed on keeping intensity up and ‘getting comfortable with uncomfortable’. Remember that lactate is a friend.

Rowing a 2k after intervals is hard. Hard to keep focus, hard to keep technique, hard to keep the pace steady. The metres just seem to tick off so slowly. No PRs here today but good for the mind alone.

Food

• Kanga bangers, almonds, peach, grapes [4]
• Coffee
• Chicken, avocado & salad wrap, almonds [4]
• Coffee
• Two eggs (boiled), almonds, peach [2]
• Two rissoles, mini quiche, big salad [~4]
• Cottage cheese, almonds, grapes [2]