Tuesday 29/9/15

AM

AD 40′ @easy pace (swapped out row intervals for this to save legs for tonight)
RPM = 56/61
Cal = 429
HR = 133/143

MD
A.Bench Press – 5×1 Rest 2mins = 128/131/134/137.5/138.5 – would have gone for 140 but there was no one around to spot.
B.L-Sit Pullups – 5×3 + 10s L-Hold Rest 2 min = all sets made BUT really struggling to keeps legs at horizontal during pull up, think it’s just a strength thing.
C.Deficit Kip HSPU – 5×6-12 @ 2” Rest 30-60s = all sets 12 reps with 60s rest.
D. Ring HSPU 10 mins – http://gymnasticswod.com/content/roll-handstand-push-progression-pt1. Add in part 2/3 if you want? Progress from last week and try to accumulate 4-6 = 2/1/4/5/6/5 – cracked it!

PM

Xendurance 15.2

AMRAP 12
30 Cal row = all sub 1:30
30 Wall balls = all UB
30 C2B = 12/10/8 , 12/8/6/6 , 6/6/6/6/3/3
= 279 reps

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Tuesday 29/9/15

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