0730:
1. ran 2 miles at 3% incline in 19min05s. Good pace.
2. JT. from 0754 to 0814 -- only about 20min! Tried to pace and avoid failure, which I did. Attempted 7s, 5s and 3, but it didn't quite pan out. Keep it up. Focus on breathing into the core. Focus on the core.
1345:
1. 3 rounds: 10 pistols, 30 anchored situps, 5 close-grip pullups. Focus on core and breathing.
1830:
1. Isabel (warmup): 5min10s. Felt better than last time, less fatiguing. Still don't quite have it, though. Too soft at the bottom catch, a little off balance. Chest out and rock solid at the bottom -- gotta work on that for next time. Also need to focus on the leg/hip drive in the second phase of the pull. PR by 28s, though. Sweet.
Main site rest day:
2. Muscle-ups. Did 3 sets of 3-5 without dropping off the rings. First time I've done that in a while -- with no shoulder pain. Pretty cool. Really working on that transition-pull. Feels pretty good.
3. rope climbs. Did 6 ascents. Good tip from Aaron -- reach up as high as you can, standing up on legs, rather than climbing up on arms. Foot hold is key, and still needs work.
