9-9-13

9-9-13

A1.  Push Press; 5 x 5; Rest 60 sec
165lbs;  175lbs;  185lbs;  195lbs;  4 @ 205lbs (F) on last rep - pushed it out in front

A2.  Bench Press; 5 x5; Rest 60 sec
165;bs;  175lbs;  185lbs;  195lbs;  205lbs - These felt good I should have probably gone heavier.

A3.  Ring Dips; 10 for Time x 5; Rest 60 sec
0:10;  0:09;  0:09;  0:09;  0:09 - felt strong and fast on these

A4.  HSPU; 15 for Time x 5; Rest 5 min
0:20;  0:20;  0:21;  0:19;  0:19 - these felt great

** I actually remembered this wrong and only rested 60 sec b/w A4 and A1**

Airdyne 20 min @ Z1 
252 avg watt;  362 cal - Felt good it was nice to get my heart rate up, no issue with my hip.  I had to consciously back off a bit - I'm well rested and wanted to go harder than Z1 without thinking about it.  I


9-10-13

7 Sets @ 100%
50 Double Unders
200m Row
1:26;  1:22;  *1:15;  *1:16;  1:21;  1:25;  1:23 - These felt pretty good, I was wanting a bit faster times though.  The rows were between 1:28 - 1:32/500m pace.  The DUs felt pretty good today - I rolled out my calves before and between sets.  2 sets (*) were unbroken, I was stoked.  I typically broke 1 on the other sets.  

9-11-13

A1.  Weighted pull-Ups 2-3 x 5; Rest 30 sec
2 x 3 @ 53lbs;  3 @ 58lbs;  3 @ 60.5lbs;  3 @ 63lbs - Felt good

A2.  C2B Pull-Ups 15 for Time x 5;  Rest 4 min
0:24;  0:24;  0:24;  0:24;  0:25 - These felt good, nice and snappy.  I haven't worked on butterfly C2B or these could have been much faster.  I tore my hand on the last set.

+
15 min AMRAP
15 T2B
10 Burpee
5 Dead Lift @ 255lbs
8 - T2B were the limiting factor here, I started to have to break the sets after the 4th round.  I was a fun workout - heavy breathing the whole time.