Morning Session (5:40am)
1. 4800M row
a. 1200m @ 2k PR pace
b. 1200m @ 2:05-2:10
c. 1200m @ 2k PR pace
d. 1200m @ 2:05-2:10
Results
1. done (part c was done @ 2k pace + :04-:05)
Notes
1. tough morning row. wasn't able to hold the 2k pace for each portion. no break anywhere in there was rough. the slower 1200m flushed the legs a bit but didn't give the relief needed to be able to come back and hit another 1200m @ 2k pace. I did lower it to that pace for the final 300m of part c, but the first 900m was @ 1:43-1:45 (popped up to 1:46 a few times).
Afternoon Session (3:45pm)
1. 3 sets of: 10sec hollow hold + 10sec arch hold + 10 hollow-arch kips
2. 15 muscle ups (AFAP)
(rest 3 minutes)
10 muscle ups (AFAP)
(rest 2 minutes)
5 muscle ups (AFAP)
Evening Session (5:15pm)
1. push press (5x4)
2. 2 power jerk + 1 overhead squat (12 minutes to a heavy complex)
3. for time:
15-12-9 jerks (115, 165, 205)
12-12-12 toes to bar
4. 100 single-leg v ups (alternating legs)
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