Sunday December 29th, 2013

  @ 9:00am  
row 35:00 for meters (under 2:00/500m)
9063m (1:55.90/500m). felt good again this week. first 10-15 minutes were between 1:57 and 1:59, then slowly worked down to between 1:54-1:57 until the last few minutes, when the pace picked up even more. definitely becomes more and more mental the longer it goes. it was physically tough, but the mental side is the key. have to stay in it for the entire time, rather than lost it. is the key to longer conditionings, and is the key to the longer rows as well. 

  @ 3:30pm  
a) emotm 3 tNg squat snatch ladder (start @ 135#, move up 10# per minute)
135, 145, 155, 165, 175, 185, 195, 205, 215, 225. hit all reps on all sets. the last rep @ 225# was a little out in front and had to chase it down a couple steps, so called it there. felt good on these. hit 235# for 2 reps a few weeks ago, so hitting 225# for 3 reps is solid. need to keep working on linking power and full snatches together. 
b) 10:00 muscle up work- 2 ub muscle ups every :40 x 15 sets
focused on body positioning and staying tight on the transition. hitting the 2 every :40 was no problem, but need to work on maintaining that solid technique over the course of many sets of 2 before moving back up to sets of 3. slow process that hopefully pays off in the end. 
c) 10:00 amrap 
      7 deadlifts 185#
     14 hand release push ups 
     21 wall balls 20#
5 rounds + 8 wall balls (finished out wall balls after time was up). tough go here, felt much like an open workout. the hand release push ups were the exercise that held me back. went unbroken on all deadlifts and wall balls, but had to pace out the hand release push ups after the first couple of rounds. good work overall though, on this conditioning and the entire day.