DWM Fri 6/13/14

Fri 6/13/14:
Slept about 7 hours last night, taught the 6 am class this morning. Body feels good, wrist is better, but still not 100%, I would guess about 75%.

20min Gymnastics Skill (Muscle-ups/HS Walks)
I tried 2 HS walks and my wrist was not happy, just shot with pain and my left arm buckled. I wasn’t wearing strength wraps, just wanted to test it out and it’s not better yet. Decided to work on some muscle-ups and also played around with the front uprise because it just requires and even bigger kip so you can catch at the top without doing a dip. I had a lot of fun messing around with it. A couple muscle-up & front uprise videos below:
Set of 3:

Set of 5:

Front Uprise(Attempt 1):

Front Uprise(Best Rep):

+
Row – 10 x 500m @ 1:43-1:45 pace; rest 2min
*full aerobic warm-up for this
You know I hate the rower, so I’m sure you can guess how much fun I had here. The good news is that I never really struggled to make the splits. My times were good and consistent and my recovery in the 2 minutes was good to. I didn’t take any video because that’d be extremely boring to watch, but the split times are below.
Round 1 – 1:42.7
Round 2 – 1:42.9
Round 3 – 1:43.2
Round 4 – 1:42.7
Round 5 – 1:42.5
Round 6 – 1:43.5
Round 7 – 1:43.3
Round 8 – 1:43.4
Round 9 – 1:44.3
Round 10 – 1:43.1

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