A. Hang Power Clean tech work (stay light, no strain on hip and build to a moderate double)
B1. Banded Lateral Hip Walk; 20m/side x 3 sets; rest 1min
B2. Weighted Hip Extension; 10-12 reps x 3 sets; rest 1min
B3. Single leg hip thrusts; 10 reps/side x3 sets; rest 3 min
+
Row 20min @ 150-165 bpm (<18 spm, 10 damper, hard aggressive pulls,
let HR dictate pace and do not exceed 18 per min)


Results
A. 225#
B1. Completed (used sling shot)
B2. 45# (12), 55 (12), 65 (12)
B3. Unweighted, 20#, 20 (used med ball)
+
4825 m

Hip was feeling good during the hang power cleans. I was surprised that 225# went up easy. I have always struggle with movements from the hang because grip seems to be a limiting factor for me. Could of built heavier, but didn't want to risk loading my hip in deep flexion. Focused on catching the bar high and not low above parallel.

Not gonna lie I had a difficult time staying under 18 spm. I think I went over 2-3 times (19 spm). This had me really focusing on pacing, which I liked because I need to get better at it on the rower. I was aiming for 5000 meters, but the damper took the drive out of my legs about half way through. Averaged about 159 bpm on my heart rate. Last two minutes of the row I was sitting around 163 bpm.