@ 5:35am
a) row 5:00 @ z1
completed. body was tired this morning. lower back real stiff. slowly loosened up a bit during this 5:00.
b) row :30 @ <1:40/500m + rest :30
x 20 sets
completed. the first interval was just below 150m, and then the last 19 were at 150m or above. the first few were pretty tough until I was in the groove, and then things were better and better. had to get off the rower during 2 of the rest periods as my hips and lower back were tight sitting on the rower.
c) row 5:00 @ z1
completed. good cool down. flushed the legs out. overall, a decent morning. body was tired but did a solid job of getting the body moving and warmed up.
@ 6:00pm
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 handstand push ups (5 strict + 5 kipping)
3) 30 double unders
completed. jump rope broke on the first set. the screw fell out on one side so had to tape it. see how that works moving forward. working on more efficient butterfly chest to bars, felt decent today.
b) 5x3 bench (heavy) (rest 1:30)
205, 225, 245, 265, 275. felt strong. 275 felt better than 265 did. I think I could have gone up to 285 or 290 and still hit a triple. I am happy with this for today.
c) 5 rounds
1) 12 hand release push ups
2) 10 thrusters 115#
3) 8 toes to bar
6:51. http://www.youtube.com/watch?v=qBD7MkvGPyc&feature=c4-overview&list=UUNGqj_wPnazLvf3vgmnoc_A. felt pretty solid here. tried to go from one exercise to the next with little rest. had zach hitting a modified version of this so there was a push through it, and it worked out well. need to be pushing a little more on specific training days.
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