9/22/2021

C1. DB Forward Raise; 15 reps x 3 sets; rest 30 seconds

C2. Band Pull-Aparts; 15-20 reps x 3 sets; rest 30 seconds
C3. Beginner Frog Stand; accumulate 15-20 sec x 3 sets; rest 30 seconds
C4. Banded Face Pulls; 12-15 reps x 3 sets; rest 60-120 seconds

24 Cal Bike 30 Thrusters @ 95lbs

3:45 - 288 watt average for the bike, 10s on the thrusters; I was actually happy with how these thrusters went, I was able to move quickly from the bike to the bar and while the rest breaks were about 13 seconds, I moved through the sets of 10 consistently rest 1min

30 Cal Row 30 Wall Balls @ 30lbs

3:35 - 1050 cal/hr average on the row, 10s on the wall balls; I was happy with how this went but was also crushed and rested 5min afterwards before moving to the next part

rest 5min

30 Row Bike 25 OHS @ 95#

4:20 - this is where everything went bad, see below

rest 2min

24 Cal Bike 30 Wall Balls @ 30lbs

4:02 - 250 watt average on the bike (barely held this, I was not in a good spot at this point), 20/10 wall balls

Several things for this one. First, overall I am not happy with how the back half of this went. I got absolutely destroyed by the OHS. I had planned to go 10/10/10, but almost immediately I got my ass handed to me. My back blew up during that second set of 10, and I barely go through 5 the next time I picked up the bar. Rest breaks were obviously far too long. Second, I assumed it was originally written with a C2 bike in mind, so I changed the cals to reflect me using an assault bike. Overall this was far, far, far more of an aerobic/lung issue than it was a squat issue. I'd even argue it was tougher on my shoulder endurance than it was squat endurance. Lastly, I had thought I warmed up well for the OHS, but I guarantee my shoulder is going to bother me tomorrow. I'm losing my mind with this stupid shoulder issue and I don't know what else to do about it. It seems like we'll have to omit them (and squat snatches), yet again, for quite a while.