After a rest day Wednesday, I came into the gym ready to work. Started with the press after a good and long warm-up. Work sets looked as follows:
5 x 120
3 x 140
6 x 155
The 6th rep at 155 went up slow but I got it. And my press continues to steadily improve. After the press I timed a 5 minute rest and went after a 2k row:
time=6:44
This was a pretty solid time and got me stoked about where my fitness is at. Namely, because I felt like it could've been a good 5-10 seconds faster. It had been some time since I pulled a 2k and when I did, I came in at 6:55. So going into this effort, I had a 1:40-1:45/500m pace in mind that I stuck to with ease. I kicked the last 500m in the 1:30-1:35 range and I felt like I could've kicked longer. Next time I'll look to keep 1:40/500m pace throughout and start to kick with 750m to go.
I finished the session with a 15-12-9-6-3 triplet of the following, no rest between exercises and 1 minute rest between rounds:
-ring dips
-ghd situps
-ghd hip extensions
I started trying to do as many dips strict as I could before going to the kip. Right now I'm only good for 7-8 ring-dips before I've to start kipping. But the work is paying off and considering my where my weight's at with all this holiday indulgence, I'm stoked to see what my performance does now that the New Year is here.
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