@ 5:30am
a) row 5:00 @ z1
completed. felt pretty tired this morning. needed this 5:00 to get the body moving and to wake the mind up a bit.
b) row 1:00 @ > 1:40 pace
walk rest 1:00
x 10 sets
all under 1:40 pace, hitting just over 300m each interval. felt good, legs got a little tired towards the end but nothing bad. stroke rate was 28-31. just tried to maintain breathing throughout each row.
c) row 5:00 @ z1
completed. good cool down. calmed the heart rate down and flushed the legs out a bit.
@ 6:15pm
a) 3 rounds (not for time)
1) 5 muscle ups
2) 10 ghd sit ups
3) 15m handstand walk
completed. felt good. tried to focus quite a bit on the muscle up technique on the sets of 5. don't think I was getting too much of a kip on each though, but feet stayed together better at the top of the transition. work in progress. handstand walks were 9m out and 6m back (dropped to turn around).
b) 5x5 push press (moderate-DO NOT GO HEAVY) (rest 1:30)
135, 155, 175, 195, 215. felt strong and fast with these weights. I think some form of a push press PR would have occurred today if called for.
c) 10:00 amrap ladder (2-2-2/4-4-4/6-6-6/etc)
1) ring dips
2) overhead squats 115#
3) chest to bar pull ups
5 ring dips on the set of 16. just tried to move through consistently. never really pushed too hard having the burpees after this, knowing I wanted to push hard on those. ohs were ub, ring dips and chest to bars were unbroken except for rounds 12 and 14, where I broke once on each.
NO REST
2:00 amrap- burpees to 6"
33 burpees. started the burpees with about 1:53-1:55 left. was at 13 reps with 1:00 left and hit 20 in the final minute. the last minute push definitely hurt, but is what will be needed during the open season. good burn today.
http://www.youtube.com/watch?v=QI-V8l33nec&list=UUNGqj_wPnazLvf3vgmnoc_A&feature=c4-overview
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