0730:
1. 2000m row. 7min31s. Did not feel very efficient today. Pulls did not have as much power. I had to increase the stroke rate to maintain the pace. Tried to keep butt back, but that didn't help much. Still tried to keep the stroke length quite long. Hm...
2. Modified Nate. 5 rounds in condo gym, subbed close-grip pullup and straight bar dip (3&3) for each MU. Really took my time to squeeze out the pullups and dips, trying to slow the movement down and work on muscle strength and scapular rotation. For last 2 rounds, I was able to do consecutive pullups without hopping off the bar -- sign of progress on shoulder issues. I tried to pull the scapulae in instead of just pulling up. Also tried to keep scapulae in and down on the negative. Felt good. HSPUs and KB swing felt good. Gotta stay relaxed on both, and focus on core/breath
1400:
1. Grace full-squat (warmup): 4min55s. Felt pretty good. Again, dropped the weight on each rep. Tried to stay steady without burning out. Much better than last time!
2. 3 rounds for time: 50m lunge (15mx3), 100m jumps (15mx7), 200m run (15mx13). 15min15s. Definitely a weird one. Legs kinda burny. The jumps were good -- finding the momentum and where to throw my weight forward was an interesting experience. Not surprisingly, it comes from the core, from the hips. Kinda dogged it on the run cuz it was a 15m shuttle...
