5/20/2015

AM
For time:
2000m row increasing effort every 500m so that last 500m is hard

PM
3 sets not for time:
12 glute-ham sit ups
4 unbroken muscle ups
+
A. Hang power clean, 3x7 unbroken @135; :60 rest
+
For 12:00
1st: :20 row @ game pace
2nd: :15 deadlift hold, 205
3rd: 3-5 strict handstand push ups + :10 handstand hold
+
For 8:00
evens: 5 toes to bar + :10 hang from bar
odds: 10' axle overhead walking lunge, 105

AM
8:22.2
splits:
2:10.2
2:06.8
2:05.2
2:00.2

PM
complete 
MUs on rings hanging from rafters
+
A. complete
+
complete
HSPUs 5/5/4/3
+
complete


I feel like I did the AM session incorrectly. I think I started out too fast because my two middle splits were too close together. I should have started closer to a 2:13-2:15 pace and then I would have been able to drop the last split a bit lower. As soon as I rowed the first 500 I was like ehhhh oops. I would like to do this again and try to get the last 500 down to around 1:57-1:58. 

Glute-ham sit ups are getting much easier, I haven't been sore at all this week. Huzzah! Muscle ups from the rafters were interesting, the first set was very awkward because I was swinging all over the place but the second two sets were better. I actually think it's easier to get a bigger swing on those rings since the straps are longer, I just need to learn to control the direction of the swing so I'm not going all over the place. Also, jumping to the 90" rings is getting a lot easier, I don't even really think about it anymore. 

I was trying to keep the row around 1200-1300 cals, when we practiced on Sunday we were rowing pretty hard. The deadlift hold isn't that bad, it just hurts my hands more than anything else, the weight isn't really the issue. Strict handstand push ups felt good today, I stopped doing 5 as soon as my cycle time slowed down since that's what I would do during regionals. 

The hang from the bar sucked only because my hands were feeling raw at this point, toes to bar were easy though. The axle lunge is definitely getting better.