21-23 april

Saturday 21 Apr
1. diane: 3:58
may need to break HSPU into shorter QUICKER sets and see how that goes.

2. 2k row - 50 pistols - 30 hpc 135#: 13:55
pistols need work as always.

Sunday 22 Apr
pm only: 30 min rowing flush session, 6087m rowed
10 min z1
4 x 15 sec tough 15 sec easy
3 x 20 sec tough 20 sec easy
2 x 30 sec tough 30 sec easy
3 x 20 sec tough 20 sec easy
4 x 15 sec tough 15 sec easy
10 min cooldown

Monday 23 Apr
6 minutes work at 90%, 3 min walk rest:
1. airdyne for calories: 118 cal
2. 200m run - 3 muscle ups: 4 rds all MU in triples.
3. 12 back squats 95# - 10 pull-ups - 8 push press 95#: 3 rds + 12/10/4 reps
4. 10 TTB - 10 WB - 1 rope climb: 4 rds + 4 reps
5. 10 deadlift 135# - 10 KBS 35# - 5 HSPU: 4 rds + 3 reps. deadlifts/kbs felt horrible. hspu relatively quick.
6. row for meters: 1414m (2:07.3 pace)
finished session with 3 muscle-ups just to feel how that feels when very tired. missed the first then hit 3 singles, 30 sec between.