Back to the Rower!

2-Jul
AM
row 500m @2:02
rest 3 min
x8
1. 2:02.6 25 S/M
2. 2:02.1 26
3. 2:02.6 25
4. 2:02.1 28
5. 2:02.0 30
6. 2:02.6 29
7. 2:02.0 29
8. 2:01.9 28 

I hesitate to say that these were probably the easiest sets of 500m row repeats I have done to date.  I know this is only the beginning and I am already nervous for what is to come.  :)  BUT the fun part is that 2:03 pace used to be very intimidating for me...just a short 6-7 months ago. 

PM
A. Incline DB bench press; 10-12x5; rest 2 min
12x20lbs, 25lbs, 30lbs, 35lbs (tough), 8x40lbs.  
B. HSPU; amrap in 1 min x5; rest 1 min
Min 1 26/3 (29)
Min 2 11/4/1 (16)
Min 3 9/3/3? (15)
Min 4 8/2/2/1 (13) 
Min 5 8/3/2/1 (14)
Total of 87 

The drive up wasn't as challenging as controlling the down.  


+
12 min amrap @90%
30 calorie airdyne
20m hs walk
10 toes to bar
1 Round + 30 cals & about 3 feet HS walk 
The HS walk was a HUGE bottle neck.  Coordination and ability to hold HS after all the pushing previously was bad.  Lots of kick up to handstand where I went no where and many others that I only went a foot or so.  Big area of opportunity here. 

3-Jul
AM
30-60 min z1 work
Play with TGU/KB windmills/wall walks/triple unders
30-40 minutes of very Z1....few KB windmills, strict pull to inverted over bar, handstand hold in place which I'm trying to work on to improve HS walk.  Few pistols.  Didn't do any wall walks or jump rope or TGUs.  

PM
20 min z1 run
Done in pouring rain through flash floods.  It was fun.