Wednesday February 5th, 2014

   @ 9:45am   
emotm x 30 sets --> row 125m 
(start at about 75% and work up to 100% for last 5 sets)
due to school cancellation, decided to move the row to today instead of waiting for tomorrow. started out around :27 for a few go's and then worked it down to :24-25 for about 15 sets. then, hit in the :23 second range for 5 sets then 5 sets @ :21-:22. was able to recover between each set, which it was intended to do, and was able to hit each set with a good mindset and technique. great morning workout, legs and lungs were firing but body felt solid after the workout was over. 

   @ 4:00pm   
a) 3 rounds (not for time) 
      1) 10m handstand walk
      2) 10 dumbbell push press 45#
      3) 10 ghd sit ups 
completed. unbroken on the handstand walk each time. good warm up. 
b) 10:00 to work to a heavy push press double 
135, 185, 205, 225, 245, 255, 265. felt pretty good here. had no real stalling point with any of the sets. was able to get a decent drive out of the dip. 
c) 10:00 muscle up work 
(focus on the kip and keeping the legs more straight rather than getting bendy with them)
completed. was hit and miss on how my legs were and the efficiency of the kip. will continue to work on it, hopefully leading towards some improvement. 
d) 3 rounds 
      1) 12 overhead squats 135#
      2) 8 toes to bar
      3) 4 muscle ups
5:31. went unbroken on the first 2 sets of muscle ups and then went 3/1 on the 3rd set. technique was hit and miss with the kip. need to keep working with it. went unbroken on the overhead squats and toes to bar. 
   (1:00 break) 
    3 rounds 
      1) 12 shoulder to overhead 135#
      2) 8 toes to bar
      3) 4 muscle ups
5:55. broke the muscle ups into 3/1 x 2 and then 2/2. unbroken on the shoulder to overhead and toes to bar. grip and shoulders were starting to feel it a bit on this portion of the conditioning. 
   (1:00 break) 
    3 rounds
      1) 12 deadlifts 225#
      2) 8 toes to bar
      3) 4 muscle ups
6:09. muscle ups were 2/2 the entire time. unbroken on deadlifts and toes to bar. pretty solid overall day. need to continue to focus on muscle up technique and efficiency. then, begin working on limiting the rest more between sets. always a process. 
e) 3x20 hollow rocks (rest 1:00) 
completed.