Row 1000m @ 95-97%
3:46. 7 PR @ a 1:53.3 ave
Previous PR was 3:51.3
Felt good throughout, 97-98% effort. Just like last week, I maintained a pace that was tough, but it wasn't until about 15-20 seconds after I completed the row that I had that feeling where my breathing was crazy and legs/forearms began to cramp, good feeling.
PM
As many double unders as possible in 10 minutes @ high aerobic:
*Must perform 2 muscle-ups at the beginning of every minute (20 reps total)
505 double unders & all MU's unbroken. STOKED!
Only had 1 trip on DU's, otherwise they were all unbroken. Ended my sets at about 50-55 sec into the minute to give myself a short transition to the MU's. Really stoked on the DU's as well as the MU's all unbroken :) I think 505 is a PR for the 10 min DU tester, now including 20 MU's is awesome.
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10 min recovery
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For time @ high aerobic:
Chest to Bar Chin-ups - 10,9,8,7,6,5,4,3,2,1
OHS - 65lb - 10,9,8,7,6,5,4,3,2,1
Run - 50m,50m,50m,50m,50m,50m,50m,50m,50m,50m
10:58
Did not feel great during this at all. Breathing seemed a bit out of control and pull ups were broken on sets 9, 8, and 7. I thought I could get all the c2b's unbroken but oh well. This was killer, I could not catch my breath and I felt like I was moving slow and even to maintain that slow pace was killing me. All OHS were unbroken but tougher than I thought they'd be. The runs were sucky too, I did them inside so 10m liner x 5
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10 min recovery
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21,18,15,12,9,6,3 rep rds @ high aerobic effort:
KBS - 16kg
Air Squats
4:32
Tough. Never underestimate airsquats.
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