Sunday

10:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
10 sets:
500m row @ 2:01.0/500m
3:00 rest
+
10:00 focused hip & ankle mobility

complete
+
2:01.1
2:01.1
2:00.7
2:00.8
2:00.8
2:00.8
2:00.8
2:00.7
2:00.6
2:00.6
+
complete

UGH today could have been the day. Alas, it was not.  On my second or third attempt, I caught it in the bottom of the dip, I just totally surprised myself and stupidly fell out of it when I could have sat there for a second and pressed up. Had another attempt where my weight was over the rings, but they were too wide to really save it.  It's gotta happen within the next 2 weeks.  Seriously. Before I go to CA.  Otherwise, this blog will be renamed "2015: the year of the muscle up" and that's just depressing.  2015 will be the year of stringing multiple together.

Rows were really tough today.  2:01 did not feel natural to hold, I was either at 1:58-1:59 or 2:02-2:03.  Which just kind of averaged out to 2:01ish by the time 500m had passed.  Not looking forward to the pace increases on these, but I know they are coming.  This is not going to be fun.

Nutrition note: I've been skipping the post-WO protein shake on Sundays, if I'm just rowing, and also dropping total carbs for the day a little bit (150-155).  I think starting next week I'm going to increase carbs to 150ish on Fridays (swimming days), because I'm just so freaking ravenous all day.  So, then I'd have 100ish on rest day (Monday), 185 on training days (T/W/Th/S) and 150 on aerobic days (F/Sun).  Keeping protein at 165 and fat around 80.  Let me know if this is not the way to go... otherwise, I'll assume this is an okay plan.