4/4/2023

A. Split Jerk: 2,2,1,1 Rest 2 min b/t sets - No blocks, from a rack - doubles @ 84-86%; singles above 88%

I went lighter on these because I don't remember the last time I did split jerks

215 - 215 - 235 - 235

B. DB Bench Press: Work to a heavy 8 reps in 3 working sets, not to failure, keep it below 9/10 RPE (I want to continue different bench variations - please continue to do these and let's see how they progress)

The heaviest dumbbells in my gym are 50lbs, so I did 3 sets of 8 reps

1k Repeats:
500m @ 1:58/500m
500-750m @ 1:55/500m
750-1000m @ 1:52 or faster
rest 2min
x2
rest 6 min
x 3 total times through

I held the above paces for the first set. For the second set I went one second faster than noted, and for the last two sets I started at a 1:56/500m pace and built from there. The last 250m for sets 2 and 3 were in the mid 1:40s as far as pace goes

*Extra Credit Work if you want it:
TTB 60 for time
**7 Cal Ski at the top of each minute (including the first minute)
8min Cap

I got through 27 reps before my abs cramped so much I couldn't use the ski erg. This is still clearly an issue and should be prioritized as an actual part of my design and not extra credit