20 January

Training AM Session (945a)

14 CTB pull ups
Row 500m @85%
rest 2 min
x5 sets
*1:39.9 Pace
*1:39.8
*1:39.8
*1:39.7
*1:39.8
*This felt better than last week and my times were about a second faster each row. 
*Last weeks were (1:40.8)

+

14 TTB
airdyne 90 seconds @85%
rest 2 min
x5 sets
*393 Average Watts
*398
*404
*411
*413 
*Total Average = 403.8
*Much better than last week. Last weeks were (371/368/434/405/378 = 391.2

+

7 muscle ups
run 400m @85%
rest 2 min
x3
*1:46 - 1:45 - 1:41 Runs
*Muscle-ups all U/B, runs were better than last week. 


PM Training Session (315p)

A. Split jerk; 6 singles @87% 1rm; rest 2 min
*275 For all, no misses. 

B. Freestanding hs hold tech work 12 min
*Complete

C. Wall facing hs hold; 35 seconds unbroken x7; rest 35 seconds (as
close to the wall as you can get)
*Complete, tough

D. Hollow body hold; 35 seconsd unbroken x6; rest 35 seconds
*30/30/30/25/25/25

E. TGU; 3 heavy reps/side x4; rest as needed bw sides
*Worked up to 2 Poods