Day 1

AM

10x 500m Row@1:40 – 1:41 split, 2’R
1) 1.40.0
2) 1.40.0
3) 1.40.0
4) 1.40.0
5) 1.40.0
6) 1.40.0
7) 1.40.1
8) 1.40.0
9) 1.40.0
10) 1.40.1

200 DU in UB sets of 20 = 3.42, broke and repeated sets 6, 9 & 10.
Mainly wrist extensor and forearm fatigue on this, moreso than usual, probably from rowing (good practice for that triple 3 repeat 😉

Rowing piece felt comfortable.

PM

A – Sn Bal + OHS, 5×1+1 @ 90/100/102.5/105/105
B – HHS + HS + Sn, 6×1+1+1 @ 80/85/90/95/97.5/100
C – BB Lunge, 5×12 @ 80/80/80/82.5/82.5
D – 2x20RM HBBS @ 80/80 (both sets under 1′)
E – St. L-Sit Pull up, 5xAMRAP = 7/7/6/5/4

4-5 Sets (Did 5):
4-5 MU = All sets 5 UB
30″ R
3-5+ Def HSPU @ 4-6″ = 7/8/8/8/8 All sets at 6″
30″ R
40″ Hollow hold = 40/40/36/24/30 Last three sets stopped when I could no longer keep lower back on floor (keep core engaged)
2-3′ R

PM session was a good balance of volume and intensity. Feels good to finally lift some weight again. Legs were pretty fatigued after the lunges which hurt the 20RM but I wanted to start fairly light anyway and focus on good movement.
MU were fine and focused on efficient kip in the dip
Def HSPU felt comfortable.
Hollow hold was tough.
Maybe a bit too much going below parallel for this early in the knee recovery, left knee feels a little uncomfortable now.

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Day 1

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