DWM Fri 7/24/15

Fri 7/24/15:
Felt good after a rest day on Thursday.

AM
Row – 3min @ 65%
Row – 2min @ 75%
Row – 1min @ 85%
Felt good here, no trouble. HR photo below.
72415 - Part 1
+
Row – 30sec @ 95%
Rest – 60sec
x3
No trouble here either, hit this at a higher stroke rate (35+) and was sub-1:25 the whole way. HR photo below.
72415 - Part 2
+
Rest 5min
+
Row – 1k @ 1:55 pace
Rest 30sec
x3
Rest 2min
x2 (6k total rowing)
Just cruised along like last week, this actually got even easier. Happy to see the improvement here. HR photo & monitor photos below.
72415 - Part 3

72415 HR - Rowing Splits 1

72415 HR - Rowing Splits 2
+
IPSC
CS Rec / Plyo

PM
A. Deadlift – 5 reps on the min for 8min @ 315
Doing great with the new set-up. Crushed these easily. Video below.

B. Wtd. Vest Legless Rope Climb – 4 x 4 for time; rest 3min
These were HARD! I didn’t realize how difficult they were, especially since I’ve gotta do them from the floor. Grip was the limiting factor, fingers hurt like hell from grabbing so tight. Times were 0:37, 1:38, 1:55, 3:31. Video below.
Set 1

Sets 2-4

C. GHD Sit-up – 6 reps every 30sec for 7 sets
No trouble here. no video either.
D. Supine Table Hold – 5 x 30sec; rest 30sec
These were difficult, but not that bad. Videos below. Please confirm I did these correctly. I wasn’t sure about which direction my fingers should point, toward my feet or toward my head.

+
Mobility – 30min
Hips, shoulders, wrists.

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