Logbook for Tuesday, March 1, 2011

AM:

300 sec FLR on rings – Done in 7 sets: 62,40,28,40,40,54,28 (seconds)

20 sit ups
30 sec rest
20 back ext’s
30 sec rest
20 double unders
30 sec rest x 6

R1 – :35,:28,:18
R2 – :37,:28,:20
R3 – :36,:28,:26
R4 – :36,:26,:14
R5 – :35,:25,:14
R6 – :35,:25,:15

This was really fun…double unders were amazing! PR’d on double unders on the last round…21 in 0:15 seconds.

Ring dip practice – worked on kipping…still can’t get into the rhythm…

Swim Tech Work – Did not have enough time to go swim today.

PM:

Row intervals:
20 sec max effort
rest 4 min off rower actively x 6
(10 min handstand practice)
20 sec max effort
rest 4 min off rower actively x 6

R1 – 93(1:47.5)
R2 – 97(1:43.0)
R3 – 98(1:42.0)
R4 – 99(1:41.0)
R5 – 100(1:40.0)
R6 – 99(1.41.0)

Handstand Practice…getting better at freestanding…held for 2 secs today…longer than the usual 1 sec attempts

R7 – 98(1:42.0)
R8 – 98(1:42.0)
R9 – 98(1:42.0)
R10 – 96(1:44.1)
R11 – 97(1:43.0)
R12 – 98(1:42.0)

Spent time between sets rolling out alot. Felt good to spend that much time rolling. Need to do that more.

Energy Levels were good today. The morning workout was super fun.

Recovery was good. No soreness to speak of.

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