9-13-13

9-13-13

A.  DB Walking Lunge; 30 Alt'ing Steps x 3; Rest 2 min (moderate load)
3 x 30 @ 53lbs per hand - these felt good

B.  DB RDL; 12-15 x 3; Rest 1 min bw Legs
3 x 15 per leg @ 53lbs per hand - Felt good, posterior deltoid and upper lat were starting to burn at the end.  Focused on controlled movement down and up.

+
12 Min AMRAP
12 KBS @ 2pood
24 Double Unders
9+1  - All kbs were unbroken and several sets of DUs.  My shoulders were burning at the end during the DUs.  I was finding that if I took a few deep breaths and relaxed instead of rushing into the DUs that I was way more successful.  Breathing was heavy but not much of a limiter.

9-14-13

12-9-6
Push Press @ 115lbs
Muscle ups
5:10 - Had to break the MUs more than I would have liked. 
-- Rest 15 min --

20-15-10
C2B Pull-Ups
HSPU
3:37 - All unbroken these felt good. Triceps were feeling it on the HSPU, I had to pause at the bottom a few times.
-- Rest 15 min --

21-15-9
T2B
HR Push-Ups
2:34 - I lost my kip for a few reps on the T2B and did 3 strict, but all were unbroken.
This was a fun workout, All 3 sets felt good.