Monday July 16th, 2012

16th

9 AM

A. Press @ 11X1, 2-2-1-1, 4 min

B1. HSPU to depth @ 20X0, 2 reps x 10 sets, 1 min - increase difficulty where posible

B2. Wtd Shoulder Width Pronated Chin-ups @ 30X0, 2-3 reps x 10 sets, 1 min

C1. Kipping Ring Dips, 10 reps x 7 sets, 1 min

C2. Strict Knees to Elbows, 10 reps x 7 sets, 1 min

A. 160,165,172,177(PR). Haven't tested press in ~18 months. Only a 5 lb PR. Pressing is not strong at all. 

B1. used 2" and 3".  All reps at 2" completed no problem. The sets at 3" were singles and occasionally 1 rep strict and 1 kipping. Later sets were tougher as fatigue set in. 

B2. 3 reps x 50lbs all sets. 

C1. complete unbroken.

C2.complete unbroken. 

2:30 PM

10 x 60 sec Row @ 85% effort/60 sec Row @ 50% effort - should be no drop off, all times should be consistent

More consistent than last time. Still not exact but forearm fatigue seemed to be limiter towards end as I wasn't getting strong finishes with the arms. 


5,153 total meters.


interval times 
for the 85% sets : 1:38,1:38, 1:38, 1:39, 1:40, 1:39, 1:40, 1:40, 1:44, 1:44
for the 50% sets   2:10, 2:15, 2:15, 2:20, 2:21, 2:18, 2:19, 2:25, 2:30, 2:19