4 July

Training (12p)

Great day to train, weather was super nice and it is hasn't gotten too humid as of yet. Only had a few classes today so felt fresh when we started. 

A. Legless rope climb tech work (low volume, don't pull all the way up
the rope, just feel the movement out and report in how you are
acclimating to the single arm upper body pull work)
*Did about 6 climbs between 10-15 feet. Bicep felt great, first time doing these in about a year. 

B. Strict hspu; 50 for time
*6:48
*4-4/4-4/4-4/4-3/4-3/3-3/3-3
*Did one set every 30 seconds. Not sure I could have done these any faster, the last set of 3 was all I had left. Would have had to wait about 40 seconds before attempting next set. Did 66 in 10m last week so 50 in 6:48 is about right. 

+

10 rounds for time:
10 CTB pull ups
row 500m
*24:42
*This is one of the 1% of the workouts that I do that I don't think anyone will beat me at. We put the rowers about 40 feet from our pull-up bars so we had to make a decision on jogging to and from the rowers. I ended up jogging both ways and the C2B felt the best they have ever felt. Easily U/B on all with no rest. Rows were 1:45 to start and 1:42 to finish and the 8 in between were all 1:50-1:56. It's amazing how much more proficient I am with Gymnastic movements these days.