Wednesday

AM
9 sets:
500m row @ 90%
2:00 walk rest (4:00 after sets 3 & 6)

PM
A. 1 power clean + 2 hang squat cleans + 1 front squat + 2 shoulder-to-overhead, build to a tough set
B. L-sit, 3 x max perfect hold; 2:00 rest
+
3 sets @ 70%:
10m handstand walk
200m run
10 CTB pull-ups - goal is unbroken
2:00 walk rest
+
3 sets @ 70%:
45 double-unders
15 burpees
45 double-unders
2:00 walk rest

AM

1:58.2

1:58.1

1:58.1

1:58.1

1:58.3

1:58.1

1:58.2

DNF

PM

A. 165

B. 0:21, 0:16, 0:17

+

2:35

2:38

2:40

+

3:02

3:02

2:48

Welllll.... I think I found the limit on a sustainable pace for Rowing Wednesday.  These felt great through 5 sets; the 6th started to creep above 90% trying to match the pace I had established.  Wasn't recovered before starting the 7th set (even though I had the longer rest at that point), and this was really, really hard to hold.  Made it 250m through the 8th set and just completely lost it.  It didn't really occur to me to finish out the 8th and 9th sets at a slower pace - seriously, at that point, it would have been like a 2:10 - but Conner and Chelsea both said that's what they would have done, so now I feel like a little bitch.  Sorry, Stephen :(

PM session was nice, but I was exhausted - not sure if it's just because it was the first really warm day of the season, or the harder AM session...

Barbell complex was much harder than I thought it would be. Power cleaned 175, returned it to the hang, and promptly dropped it. 

L-sit was hard today, too. But they were as perfect as I can make them, pointed toes and all. 

The handstand walk + run + CTB workout was quite enjoyable. All unbroken. 

It was really hard to find 70% on the double-under + burpee workout. I was breathing pretty hard throughout the whole thing, and ended up just standing around a lot. Burpees were very slow. But double-unders were better than they have been recently! Still not great, biggest set was 42, but much, much better than they were on Sunday.