July 31, 2012, Tuesday

A. OHS @44X1 1 rep/2 min for 10 min
B1. Front Squat @20X1; 3x6; rest 10sec
B2. Strict pullups @20X1; 3x5; rest 3min
C1. Front Rack barbell Lunges @20X1; 3x10/leg; rest 10sec
C2. CTB pullups 3x5; rest 3 min
D. FLR on rongs for 180sec accumulated

Notes:
A. 75, 85, 95#  These felt pretty good. Tempo wasn't as bad as I thought it was going to be. I really had to concentrate on holding my balance at the bottom.
B1. 105, 110, 115#  I wasn't sure how heavy to go on these. Really had to concentrate on keeping my chest up on the last few reps. I probably could have done a little more weight.
B2. Got all of these unbroken.
C1. 65, 75, 85#  These were harder than I thought they were going to be, but they went well. Tough, but good.
C2. I was able to get all 5 without dropping off the bar on all 3 sets. I'm really trying to string these together better. I can get 2 with a continuous flow, but by 3 I have to stop myself from swinging and reset.
D. Ran out of time this morning. Will do these this afternoon.

+
100 DU
25 pullups
75 DU
50 box jumps
50 DU
75 situps
25 DU
100 air squats

Notes:
16:32
Some workouts are just too tempting to pass up. I had every intention of just coaching the classes, but after watching everybody do this workout I had to try it out myself.
I'm a little disappointed in my time. 100 DU took me longer than it should have. Tripped up way too much. Had to break the pullups into 10/5/5/5. I wanted to string more together, but my forearms weren't feeling great. 75 DU were ok, still tripped up a few times. Box jumps were slow! I was having to step down between reps. 50 DU went better. I think I only tripped up once. Got the situps unbroken. Got 25 DU unbroken. Then the movement I was dreading the most...100 air squats. I started out doing sets of 10 and quickly went down to sets of 5. My quads were on fire! Despite being slow and painful I finished them.

D. FLR on rings
60/30/30/30/30sec
I did these almost immediately after finishing the workout, so even holding it for 30sec was difficult.