July 29, 2017

Daily score: 7

Workout:

Row sprint 10 seconds @100%
row 20 secods easy
Row 10 seconds @100%
row 50 seconds easy
Row 10 seconds @100%
rest 3 min
x6 sets

411m
420
430
428
429
440

+
A. Low ring muscle up transition drill - tech work 10 min

 Done

B. Bent over single arm DB rows; 8-10x4; rest 1 min bw sides

35 x 10
40 x 10
45 x 8
45 x 8

C. Single arm plank hold; amsap x4/side rest 1 min bw sides

L/R
47/49
53/52
52/53
53/54

D. Parallete shoot throughs; 10 reps x4; rest 1 min

10 x 4

E. Negative ring dips; accumulate 20 slow controlled reps

20

F. Free standing hs hold tech work 10 min

Skipped

+
mobility work 15-20 min

Done, legs

I NEEDED to move today.  This workout was perfect.  I was super happy I could row hard without too much discomfort.   I realized that I was nearly rowing a 500m each time and not feeling nearly as fatigued as after a 500m sprint even though it took about the same amount of time.  Started thinking maybe two 20-30 second sprints and a little medium paced rowing might get me a 500m PR.  Probably too much thinking.  Surprisingly, everything felt great and went well until I tried to kick up into a handstand and felt like I got the wind kicked outta me.  Definitly a 'no go' as of yet with the rib soreness.   Right hip was pretty locked up so I did my isometrics and so glute mobility and got it to move quite a bit.  Thanks!