5/13/2015

AM
8 sets:
500m row @sub-2:00 pace
2:00 walk rest (5:00 after set 4)

PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, build quickly to a moderate/tough triple
+
For 10:00
evens- :20 row @game pace
odds- 3 strict handstand push ups + :10 handstand hold
+
For 10:00
evens- 5 toes to bar + :10 hang from bar
odds- 10' axle overhead walking lunge, 105

AM
1:56.4
1:55.6
1:56.5
1:56.8
1:56.9
1:57.4
1:57.4
1:57.3

PM
complete
MUs to 90" rings
+
A. 175
+
complete
+
complete


Errrrr, I have no idea what happened during the AM session. I've never done 500m repeats under 2:00 so I wasn't sure what to expect, I figured I would just do them all around 1:59. I was actually dreading this session because I was worried I wouldn't be able to hang on to a sub-2:00 pace for 8 sets. I rowed my first one at 1:56 and it wasn't terrible so I figured I would just roll with that pace and see what happened. I was shocked I was able to hold a 1:56 for the first 5 sets. It started getting pretty uncomfortable around the 6th set, at one point I actually thought I was going to puke but I just kept going. I'm really happy I was able to keep all 8 sets under 1:58! My rowing has come a long way, especially mentally. I really surprised myself on this. 

The PM session was really enjoyable. GHD sit ups started getting painful around the 8th rep on every set. Muscle ups were definitely easier today, jumping to the 90" rings wasn't as hard as it was on Sunday. I just keep thinking about how much easier muscle ups will feel once we go back to jumping to the normal height! Huzzah!

The hang cleans were really easy today, I actually should have gone heavier than 175. I'm not really sure why I stopped, I just felt like 175 was a solid place to call it. I could have done at least 185, maybe even 190? If this comes up again I will definitely go heavier. I'm not sure why I do this, in my mind I'm just like "Eh yeah this seems like a good stopping point." even if it doesn't feel heavy or tough. 

Strict handstand push ups were a lot better today and the hold wasn't bad at all. It was tough to settle in to the row pace in only :20, I usually ended up going too fast and by the time I got it down to 900, time was up. 

Toes to bar were fast and easy but the hold got tough near the end. I've never liked hanging from the bar. Overhead lunges were SO much easier today for multiple reasons- I was wearing knee sleeves, wrist wraps, and a belt. The axle was also loaded to the correct weight today (hehe.....oops). Overall a very solid day.