Training 11/26/13 500s

Sleep: In bed by 8p and took a melatonin around 9p as there was no sleeping in today. Up at 4a to coach the 5:30 & 6:30 classes.

Oatmeal with PB, 2 hard boiled eggs & banana around 7a.
Computer battery dead & forgot charger so went home for a couple hours.

Training 10:30a

11/26

AM
row 500m @1:58
rest 4 min
x4
rest walk 8 min
x2

1. 1:58.0 28 S/M 

2. 1:57.9 28

3. 1:58.0 31

4. 1:57.9 31

5. 1:58.0 32

6. 1:58.0 30 

7. 1:58.0 32

8. 1:57.9 33 

Felt good.  The brain appreciated the longer rest break.  I'm sure I could have gotten through less rest, but definitely feel a bit slow & demotivated this week.  

90 minute afternoon nap-deep sleep about 30 minutes before headed to train 

PM
A. Wtd dip @30X1; 3-4x5; rest 2 min  4x 15lbs, 30, 35, 40, 44lbs (video of 44 or 46 with belt weight :)

B1. 1 mu + 10 ring dips; 4 sets; rest 10 sec

B2. 8 hspu; 4 sets; rest 90 sec

Made it through 3 sets & then only 7 dips on the 4th.  Ugh.  Ring dips. 

Vid of set 1, 3, & 4. Missed first MU attempt on 2nd set.  Rest about 20s and then got it.  Elbows are sore & not feeling great here. 

+
3 rounds for time:
4 TGU/arm heavy
30m HS walk
3 db man-makers 30#/h

TGUs with 44lbs about 4-5 minutes per round. 

30m HS walk took an eternity.  No coordination once shoulders are spent. was literally going no where on several attempts and/or inches…never more than 6-10ft. and the 30m took over 10 minutes each round.  Corey pointed out that my ROM at the wrists was really limited & keeping me back off my balance point so it was a bigger battle combined with the shoulder fatigue.  Had a good MT session today. 
Round 1 done in ~17 min, Rnd 2 33ish, Rnd 3 47:41.  Somehow I don't think this was intended to take quite this long.  Onward...