DWM Tues 11/3/15

Tues 11/3/15:

AM
**HS Walking / Free HS Hold Skill / Play – 10min
This was fun, I almost got 3 mat HSPUs while walking between them. Continuing to get better upside down. Video below.

+
A. Strict Muscle-up x3 + Rings Dip x6 – 6 sets of the complex; rest to complete recovery
Completed, no trouble. Videos below.
Round 1

Round 2

Round 3

Round 4

Round 5

Round 6

B1. Wtd. Supine Grip Strict Pull-up – 3 x 3.3.3; rest 20sec + 60sec
B2. Wtd. Vest Strict HSPU – 3 x 3.3.3; rest 20sec + 90sec
Did both of these with the 20# vest, I really dislike the supine grip pull-ups, they don’t feel good on the wrist. Both of these movements were harder than I expected, not sure if it was the other work I already did or what, but they weren’t easy. Videos below.
Round 1

Round 2

Round 3

+
30-20-10
CTB Pull-up
K.HSPU
Burpee
This was good, I’m a little disappointed in my first round, I think I should’ve attacked it more. However, I went UB on the 20 & 10 PUs & 10 HSPUs and did the 20 HSPUs 15/5, which sped up my time a lot. Never stopped or rested on the burpees, just steady pace. Time was 8:41. Video below.

PM
General Warm-up – 10min
Completed.
+
AD – 3 x 12sec @ 100% effort; rest to COMPLETE RECOVERY between bouts
Completed.
+
Row – 500m @ 2:00
Row – 500m @ 1:55
Row – 500m @ 1:50
Rest – 3min
Completed, never missed the pace.
+
Row – 4 x 250m @ 1k pace; rest 45sec
Rest 5min
Run – 4 x 200m @ 1mi pace; rest 45sec
Rest 5min
AD – 4 x 60sec @ 95%; rest 45sec
Completed. All rows in the high 1:34s, all runs in sub 40 seconds and all the AD at 95% effort. HR photo for all work today is below.
11315 HR
+
Choice cyclical flush – 15min
Completed on AD.

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