Saturday January 7, 2017

Mid-Morning Session 
1. 5 rounds, each for time, of:
     15 calorie airdyne
       6 deadlifts (405)
     20 ghd sit ups
    (rest 1:1)

2. 2-minute foam roll t-spine
3. 2-minute dead hang on rings

4. 6 sets of:
     max strict ring muscle ups
     100ft walk rest after each set

5. 8,000m row
     -- broken up into 1000m increments
     -- first 1000m second fastest, then gradually slower each increment until last 1000m
     -- last 1000m should be fastest

Results: 
1. 2:03, 2:00, 1:59, 1:58, 1:50 
2. done 
3. done 
4. 2-3-3-2-3-3 (16 total reps) 
5. 1:54.90 first 1000m, slower by .2-.3 seconds each 1000m, and then 1:54.00 last 1000m 

Notes: 
-- Overall good day. intervals went well. unbroken deadlifts. first rep felt heavy but then actually got better as the reps went along. happy with that after some lower back discomfort the past couple of months. 
-- strict MU went okay. should have been at least 3 each set. the first set my hand slipped out of false grip after 2 reps and the third rep just wasn't happening in that hand position 
-- rowing was a solid end to the session -- getting back to the comfort on the rower for longer ranges of time. will come in handy once shorter rows start coming in plus for longer conditioning pieces.