@ 5:30am
8k row @ z1 (flush row)
33:27.30 (2:05.50/500m). pace was 2:10 or 2:11 for the first 5-6 minutes as legs felt tight and tired. overall tired this morning. slowly moved the pace down to 2:01 to 2:03 later on in the 8k. worked out well, got the body moving and made me less tired for the day.
@ 4:45pm
a) 3x7 strict handstand push up + 3x10 chest to bar pull ups
(rest 1:00 between sets, no rest between exercises)
completed. both movements felt good.
b) 3x10 kipping handstand push ups + 3x7 strict pull up
(rest 1:00 between sets, no rest between exercises)
completed.
c) 4x3 strict press (rest 1:30)
(work up to a heavy set)
145, 165, 185, 200. last set was a 3RM PR. felt strong today here. bar was moving quickly, especially compared to how it has been.
d) 4x3 push press (rest 1:30)
(work up to a heavy set)
215, 235, 250, 265 (x2). failed the 3rd rep at 265 about halfway up, just wasn't there today. these didn't feel as well as the strict press did. didn't feel much drive out of my legs.
e) 12:00 amrap
200m run
12 alternating db snatch 70#
6 overhead squats 185# (from floor)
4 rounds + 200m run. this went pretty well. nothing earth shattering, but stayed at a consistent pace throughout the 12 minutes. the rests between db snatch and ohs may have been a little long, but that's about it. everything else was solid.
f) 10:00 light airdyne
completed.
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