Well after that monster of a workout on christmas eve or first day back was pretty easy all we had to do was go on long run,bike or row. I just did an easy 10min row it was about 2500m it pretty much another recovery day.

The next day we were back to normal though starting off with skills”

Part A.) 3 Sets (not for time)

(10-15m) x Handstand Walk - 10,10,10

(20-30sec) x L-Sit - 25,25,25

(1-2) x Rope Climb (15’) - No Rope

The next portion was a strength portion, which was:

Part B.) Deadlift

6 @ 75% of 1RM = 275lbs

5 @ 80% of 1RM = 290lbs

4 @ 85% of 1RM = 310lbs

3 @ 90% of 1RM = 330lbs

Max @ 90% of 1RM = 330lbs (I got 5 Reps)

The final part of the day was our conditioning portion which involved:

Part C.)

3 Rounds

30-Wall Balls (20lbs)

25-Pull Ups

20-Burpees

I figured the wall balls were going to be tough only because this would be the first time in a while i was using a 20lbs med ball since there are none in our gym at Harvard. Besides that I figured the burpees would also be really tough. I was definitely right about both, but especially the WB because the reason i mentioned. I did the first round unbroken but after that my shoulders were not too happy with throwing that ball. I wasn’t too happy with m overall performance either my time was 12:39.

The next day started off just like all the others with some skill:

Part A.) 3 Sets (not for time)

(2-6) x Unbroken Muscle Ups - 6,6,6

(30-50) x Unbroken Double Unders - 50,50,50

(6-12) x HSPU - 12,12,12

The next part was strength, which was:

Part B.) 8 Sets

1-Rack Jerk (Build to a heavy single)

I wasn’t really feeling it this day. I wasn’t feeling too explosive at all I wasn’t sure why and my weights reflected this too. I wanted to go heavier but as my earlier lifts didn’t feel to well i backed off and didn’t go too heavy. My sets were all singles with 135,155,175,195,215,225,240, and 250lbs.

The last portion I was really dreading mostly cause its a row interval that I’m not very good at.

Part C.)

2 Rounds

2K-Row

4min-Rest

Just a couple weeks earlier I just rowed my 2K PR and I didn’t know how to do these intervals especially since I’m not really good at longer row intervals. I don’t really remember what my strategy was for the first one, but I know for the 2nd one I was going to keep it between 1:55-2:00 for the 500 and pick it up near the end. My times for the 2 intervals were 7:34.9 and 7:47.3. Not very good but I’m still working on getting better at longer row intervals.