Saturday September 24th, 2011

part 1:

A1. Bench Press - BWT amrap; rest 20 sec

A2. AMRAP COVP chin ups; rest 5 min x 5

A1. 13,12,9,7,7

a2. 40,32,23,30,27

total = 200

First set :

amrap bodyweight bench press at 187 lbs rest 20s amrap covp pull-ups from pat skinner on Vimeo.

rest 40 minutes

part 2:

Run 800 m time trial

2:23

I feel like I left too much in the tank here. I was recovered in about 30s so I know I didn't push quite hard enough. First 400m was in 1:15, second 400m in 1:08. I should have been pushing harder the first 300m of the run. With 500m to go I decided to push it until I crashed but the crash never came, so I know next time I need to push the envelope harder earlier. Maybe this was the perfect pace for me to finish strong with but I think I low 2 teens is possible right now.

rest 2.5 hours

part 3:

for time:

25 squat clean - 95#/65#

20 HSPU

15 muscle ups

20 HSPU

25 squat clean - 95#/65#

19:58. HSPU are biggest weakness so this crushed me.