10-14 sept

Mon 9-10-2012
supposed to be double session but spent the day with my family, walking around Monhegan Isl. did Part 1 after dinner and made up Part II next day.
8:30pm
A. Close grip (bench)FLOOR press @31x2; 6, 4, 6, 4, 6; rest 2 min 95(6) - 115(4) - 115(6) - 125(4) - 120(5,X)
B. Weighted wide grip pronated chin up clusters 1.1.1.1.1x3; rest 15 25# all sets. too much neck cranking on later reps.
sec/rest 2 min
C. Bent over supinated grip barbell rows @41x2, 3-4x4; rest 2 min 4 x 95-100-105-110*  *last rep questionable 2-sec hold at top
D. "Tabata" push ups (max reps each round, no pacing) low score: 7. really tried to keep body straight.


Tue 9-11-2012
30 min run to E. Belfast, 30 min easy bike ride

Wed 9-12-2012

On the min for 16 min:

Odd- 3 back squat 75-80% 1rm 200#
Even- 4 strict chin ups these felt good, pronated grip, no neck-cranking and legs nice and still

+
On the min for 8 min:

3 squat clean TnG @70% 1rm 140#, very challenging, heart rate felt jacked up -- but got technically better (quicker feet, quicker elbows, closer bar path) as i got more tired.

Thu 9-13-2012

5 x 3 min amrap 85-90%, rest 1 min

Row for meters 796m

30 double unders

5 burpees 4 rds + 30du, 1 burpee

Row for meters772m

Run 100m

15 double unders 4rds + 50+m

row for meters 767m

Fri 9-14-2012 OFF