Tuesday 25 Sep 12

Morning:  Arlington

Row 8 x 500 meters (rest two minutes between intervals)

Notes:  After trying for all intervals sub-1.50 last time, and failing miserably on the last three intervals, I decided to shoot for all intervals sub-1.55 this time around.  I met my goal, and was happy to have juice left in the tank for the last interval.  It's amazing the difference a few seconds on pace makes on the rowing machine. 

Evening:  CFDC

Complete 3 rounds of:

AMRAP handstand push-ups
Rest 2 minutes
AMRAP pull-ups
Rest 2 minutes

HSPU:  5, 7, 4; Pull-ups:  25, 25, 17

Metcon:  Complete AMRAP in 7 minutes of:

21 double-unders
7 hollow rocks

12 rounds

Notes:  Nice skill session to build up some volume in handstand push-ups, pull-ups, and double-unders.  We used 25# bumper plates with an Ab-mat in between for HSPUs, and it made things difficult.  I think the plates for you to be closer to the wall, which makes the kip more difficult.  Would love to be hitting 10s on these, but it's just not there right now.  Pull-ups were good.  Didn't want to tear my hands before a competition, so I kept things sub-maximal.  Metcon was fine, but I don't like performing hollow rocks in a "for time" environment.  They are more of a positioning movement, and it's easy to cheat on them in the interest of reaching bigger numbers.  Pretty happy with how my conditioning felt -- perhaps the running and rowing is beginning to pay off.