Tuesday 13/10/15

AM
6x
Row 1km @ 1:45-1:48/500m pace
Rest 2 mins
1. 3.30.0 / 1.45.0
2. 3.29.9 / 1.44.9
3. 3.30.4 / 1.45.2
4. 3.32.4 / 1.46.2
5. 3.31.9 / 1.45.9
6. 3.30.0 / 1.45.0

My legs were trash on this. From the first one they felt fatigued. There was no where near as much metabolic fatigue as usual but the mechanical in my legs was huge. Felt similar to feeling on AAB. 99% sure this is fatigue from yesterday but it’s a hit I’m willing to take as I need to get more explosive.

MD
A.Strict wtd Ring Dips – 5×5 Rest 2 min = 40/40/42.5/42.5/42.5
B.Strict L-Sit Pullups – 5x AMRAP Rest 2 mins = 6 all sets
As you saw in the video, I’m now able to fully open the shoulder but struggle keeping legs at parallel. Looking forward to stronger abs to hold legs up.

C.Tuck Front Lever – 6x 10-20s Holds. Rest 2 mins = 10/10/9/9/6/5 – this was tough, don’t think I was doing it properly last time you programmed it in an EMOM although that was on a bar and which might be easier. Did this on RINGS.
http://gymnasticswod.com/content/tuck-front-lever

EMOM 20
1- 2-3 Strict Deficit HSPU @ tough height = 7 inches all
2 – 5 Pendlay Row @ 80kg = all UB

Pleased with this EMOM. Looked back on blog and last time I hit this deficit was when you programmed 5×2-4 and I was resting 2-3 minutes between sets.

PM

AAB 40 mins Z1
Av/Max HR = 120/126 bpm
Av RPM = 54

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Tuesday 13/10/15

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