6/8 More PRs!

8-Jun
AM
A. Squat snatch; build to a 3rm tng

Built to 145# I didn't try 150#. The last one was close. 
https://youtu.be/e5VyDKzhbSA

B. Bottoms up KB single arm waiters carry; 30 seconds x6/side; rest 30
sec bw sides

These are tough! When our class does them I always demonstrate with the baby kettle bells but I used the 26# and couldn't go up from there. Left arm was def harder than my right arm.

+
airdyne 15 min easy
+
30 min mobility work

Good, knee is feeling a little bit better. the more i stretch and roll out and then workout, the more i think its due to my VMO being so tight. because when I squat and feel any pain now its more in that area. and when I roll it out it is so tender, all the way up from my vmo going up the inside of my thigh/leg. 
PM
A1. Rope pull ups; 10 reps per side x6; rest 1 min

These are still getting better. Feeling stronger, I was tired by set 6 though. 

A2. Strict press; 7, 7, 5, 5, 3, 3; rest 1 min

85, 95, 100, 102, 110, 115! 
https://youtu.be/56W1K304Mpg

115# is my current 1RM strict press, so I was super stoked to do it for 3 today. 
Pardon my shorts, it was like a furnace in the gym today, SOOOOO HOT! I would of worked out in a swim suite if i could have lol. It was 93 and slightly humid. I dont think I stopped sweating all day, I was sweating when I was coaching classes, coaching my 1 on 1's and working out. I smelt so bad by the time I left lol. 

+
Row 5k for time
My best friend :) 

21:30, not a PR but I'm pretty happy with it, i kept a steady pace the entire time and then tried to go hard the last 100-200m. It was a battle during the 5k. Between 1k-3k was the hardest mentally. I was able to really zone out with about 2k left and push a little hard or at least push through the pain better. I rowed with the damper on 5 which i never do I used to always row at 7 or higher but my legs just burn out now when I do if i row for a longer distance than about a 1k. My old PR is 20:48 but that is from 8/25/13. So almost 2 years ago. My avg 500m was a 2:09 I believe. This was good for me mentally to push though. Hopefully sooner than later I'll get back under 21 minutes.