Thursday January 2nd, 2014

   @ 9:45am  
500m row x 10 sets (walk rest 2:00 between sets) 
     pace times                   actual times  
        1:45                            1:44.60
        1:44                            1:43.50
        1:43                            1:42.40
        1:42                            1:41.50
        1:41                            1:40.40
        1:40                            1:39.40
        1:39                            1:38.60
        1:39                            1:38.20
        1:38                            1:37.30
        1:38                            1:33.90
feeling better and better on these each week. the last set was just pretty much everything I had left. legs and lungs were burning pretty bad about halfway through it. the other sets were solid without any problem or worry of making the prescribed pace time. helping with the overall conditioning too.
   @ 4:45pm   
a) 5x8 strict pull ups
    5x8 strict handstand push ups 
       (rest 1:00)
completed. used a standard pull up grip for set #1 and then a chin up grip for sets #2-5. felt good there. I think mixing between the 2 grips will make it most beneficial. strict handstand push ups felt the best they have since I have started working them back in. 
b) 2x2, 2x1 strict press (rest 1:30)
185, 200, 210, 225 (f). the 2x2 and then the first set of 1 felt real solid. the rep @ 225 was not even close. barely left the chest/shoulders. just not there yet. 
c) 2x2, 2x1 push press (rest 1:30)
255, 265, 275, 285 (f). wasn't able to hit 275 for 1 last week (failed rep #1 when going for a double). so that is an improvement this week. 285# was just over halfway up and stalled out. need to keep working on using that momentum from the dip to drive the weight through that middle portion. 
d) 5 rounds
     10 power snatches 115#
     40 double unders
6:51. felt pretty good here. could feel it in the hamstring on set #2 so started hitting singles, felt more efficient for me. was able to get back to the bar after the double unders quicker and stay on the bar more consistently knowing I was just going to drive through with singles the entire time. I think only hitting "big" sets causes too much standing around. snatches were done in the garage while the double unders were done in the driveway (3 degrees outside during it). 
(5:00 rest) 
e) 20 man makers 40# 
5:00. I think I hit 21 reps actually, as I was about 95% sure I was on rep #17 but did an extra anyways, just in case. this movement is something to get used to. took a little while to find the rhythm with them. just a long movement when hitting everything to the standard of the movement.