8-8-14

8-8-14

A.M.

A.  Deficit HSPU;  build to A 3RM to Max Depth
3 @ 11 1/2'' paralets;  3 @ 11 1/2'' w 15lb vest; 3 @ 11 1/2'' w 20lb vest  - I warmed up with strict HSPU and HS walks.  I knew the parapets would be no prob, then just jumped up pretty quick w the vest. 

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For Time:
30 Muscle Ups
45 C2B Pullups
30 Strict HSPU
10:54  - This felt pretty good.  The MUs were quick, I broke them up more this time 5/5/5/3/3/3/3/3.  they took right over 4 min.  The C2B were okay, I would have liked to have done bigger sets but the rest was minimal.  HSPU felt goodI did 5s and 3s here as well

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Row 500m @ 85%
Rest 2 Min
x 5
1:37.9
1:39.5
1:38.9
1:40.1
1:39.5
These felt pretty good today, even though it was burning up in the gym.  I had the damper set in the low 7s and the pulls were smooth and easy, I never got super gassed like I have in the past.

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Row 2000m @ 85%
Rest 2 Min
x 2
7:24.9
7:30.1
These felt good as well.  I rested about 5 min bw these and the 500m rows.