Tuesday 3/11/15

AM
A.Strict L-Sit Pullups.Strict Pronated Pullups.Strict Supinated Pullups – 5x Max.Max.Max Rest 10s/2mins
= 5.9.5 , 4.9.4 , 4.7.5 , 4.6.3 , 4.4.4
B.Strict Press – 5×15 Rest 90s mins = 45/42.5/40/35/30
C1. Wall Walks – 4×10 = – / 1.27 / 1.22 / 1.14
C2. KB Swing – 4×25 = all 32kg UB, probably should have gone for 36kg
C3. FLR on rings – 4x90s-2mins = 1.15 / ” / 1.08 / 1.10
Rest 30s between each movement.

Feel like I was still carrying some upper body fatigue from Saturday’s session. Not enough to reduce the quality of the session but maybe could have put up better scores on the pull-ups, strict press and FLR.

MD
6 Rounds of:
Row 500m (Aim for 1:43-45ish) = 1.44.3 / 1.44.7 / 1.44.3 / 1.43.9 / 1.43.6 / ”
25 Wallballs = all UB
15 T2B = UB/10+5/”/”/”/UB
Rest 90s
= Times coming..

Rest 10 mins

30 Burpees to 6” reach
Ski Erg 2km
30 Burpees to 6” reach
Ski Erg 2km
30 Burpees to 6” reach
= 21.23
av/max HR = 170/186

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Tuesday 3/11/15

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