Got to the gym early to put in some extra work.
- 2,000m @ 1:55 pace
Half way through I wanted to cut back to 1:57, so I know it was a good pace to have. Held on and was just under with a time of 7:39.8.
I took this slomo before getting started.
E15S until fail
- 1 MU
Got through 23, or 5:45, before missing. Amazing how hard they get just doing singles. Back in August I got 21 at 5# lighter bodyweight.
I was going to do some C&J EMOM work, but Kevin told me he’d do a partner workout with me if I created it, so I threw them in the metcon instead. We worked on goats for 20-30 minutes.
- 3 @ 2.5″ Deficit (Strict)
- 2×3 @ 3.5″ Deficit (Strict)
- 2×3 @ 4.5″ Deficit (Strict)
20:00 Partner AMRAP
- 20 C&J (135#)
- 30 Burpees
- 40 T2B
- 50 Russian KBS (62#)
Kevin used 95#. We split the clean & jerks, burpees, and toes to bars up into sets of 5 each for the first two rounds and the kettlebell swings into 15-10 each. I did my sets of 5 unbroken in the first round and my first set in the 2nd round, then quick singles. He hit the wall in the 3rd round during C&J so I started doing more than half the reps and some bigger sets of burpees and T2B, then I did 30 swings before letting him finish out. We had 1 swing left when time ran out.
- 10:00 Row
Nice and easy with a pace around 2:18-2:19. Went 2,157 meters.
In the month of January I went almost 145 kilometers or about 90 miles.
- Air Dyne – 88,200m
- Row – 38,377m
- Ski – 18,214m