Thursday December 26th, 2013

  @ 7:30am  
8.5k row @ z1 
34:58.50 (2:03.40/500m). this felt good. stayed in the comfortable zone the entire time. pace was rather consistent this week, being 2:04-2:07 first 10-15 minutes, then 2:01-2:05 the rest of the way. legs felt great afterwards, and body was loosened up from the 12 brids the day before. 
2x3, 2x2 strict press (rest 1:30)
155, 175, 190, 205. felt strong with these today. wasn't sure how these were going to go, but 205 felt solid. 
2x3, 2x2 push press (rest 1:30)
225, 245, 260, 275 (0). last set just wasn't happening today, the drive just wasn't there with it. need to keep working on these, using the hips and legs to drive up the weight. will get there throughout the weeks. 

  @3:00pm  
a) 3x7 strict pull ups (rest 1:00).
   3x10 strict bar dips (rest 1:00).
completed. wanted to hit some sets but also did not want to overdo it with the pulling and then dips on the shoulders. 
b) 5 rounds, alternating with partner.
      160m run 
      10 alternating pistols
      10 alternating db snatch 75#
    (while partner goes, 75 UB double unders or double unders until partner is done)
all rounds between 1:35 and 1:45. unbroken on double unders except for round 5, where I messed up after 9 then went 75 ub before Danny finished his round. tough workout. performed at the mt sterling ymca. breathing was the toughest part. fun workout though.