2-13-12

Monday

Row 500m @ 1:40 pace
Rest 8 min
X 3

(1:36) (1:43) (1:45)

Comments - PR on 500m row. Pretty pumped about even just a slight improvement from last week.

+

5 min @ high/consistent/aerobic effort

1 Muscle Up
35 Double Unders

(5 rounds - I was having trouble with muscle ups because I had just gotten on the rower. I went two attempts = 1. Double unders felt great)

5 min walk/recover

5 min @ high…
5 Ring Push Ups
10 Pull Ups
15 Box Jumps, 20”

(5 + 8 box jumps)

5 min walk/recover

5 min @ high…
5 Ring Dips
10 SDLHP, 75#

(8 + 2 SDLHP)

5 min walk/recover

5 min @ high…
Run 150m
7 Toes to Bar

(4 + 50m)

5 min walk/recover

.5 miles on Air Dyne
15 Squats

( 2 + .3 miles) -

Comments - The rower felt better than it has. The Airdyne is still really rough on my legs.