@ 8:30am
30:00 row for meters (maintain under 2:00/500m)
7883m (1:54.20/500m). felt good throughout the 30:00. was switching up the stroke rate from 23-24 per minute to 19-20 per minute. kept the pace between 1:51 and 1:57 the entire time until the last :30, where I got it down to under 1:40. will be good to build this up over the course of this cycle. good morning cardio work.
@ 4:00pm
a) 5x1 full snatch + lo-hang snatch + hi-hang snatch (rest 1:30)
165, 185, 205, 215 (f 1st attempt at lo-hang, successful 2nd attempt), 215
b) 10:00 muscle up work
worked on the kip and transition from 1 muscle up to the next.
c) 12:00 amrap
buy-in
5 rounds
20 wall balls 20#
30 double unders
remainder of time- muscle ups
finished the buy-in at about 6:14, then hit 24 muscle ups in the remaining time. started muscle ups after about a :30 break between the buy-in and muscle ups. started out with sets of 2 with short breaks, probably should have started with a big set (5-7) while feeling good in the beginning then moved to 2's and singles. will continue to work and improve on them moving forward.
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