Warm up:
6 min on AD
100 du, 20/26/46!!!!!/8….this is a huge improvement
cuban press, pull aparts, scap pu 8 x 3 rounds
squat prep
A.  Clean pull under x 3 x 5 sets
Really need to work more on these.  I went up to 75 lbs, but had to move back down to 65 to get the movement better.  Tried to focus on being tall and fast drop.
B.  BS; 80% x 3 x 5 sets
165, 175, 180, 180, 180 this last set was very hard and the last rep almost went down.  I had to fight like HELL.  I’m feeling weaker than before.  Not sure why.  😦
C.1  Kipping mu work x 4 sets
C.2  Strict HSPU work – x 4 sets by 5 reps… work on lowering to tripod position here
couldn’t do any swings b/c of yesterdays mu practice, but worked on HSPU.  My back was pretty tired, but got 1, 2, 2, 1, 1 for rounds.  Not a great HSPU day.  😦
+
6 minutes on rower damper of 7
30 sec. – MUST GET 115m or higher
30 sec. rest
(then rest 3 minutes)
x3 rounds
I really liked rowing on damper 7.  This was not too tough to keep my pace between 1:50 – 1:54.  Here are the rounds:
round 1:
135m
127
108 (i was daydreaming and missed the first 8 seconds…oops)
131
129
128
total meters:  758
round 2:
131m
127
128
129
128
127
total meters: 769
round 3:
130
128
127
129
131
126
total meters: 771
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