AM
A. Weighted dip; 4, 2, 1, 4, 2, 1; rest 2 min 30(4)-40(2)-50(1)-40(4)-50(2)-
Added 55#x1 to finish, since 60 was close.
B1. Weighted chin up 2-3 @80% effort x5; rest 15 seconds 20# x 3,2,2,2,2. all pronated grip.
B2. 12 unbroken CTB chin ups x5; rest 3:30 these felt foreign. last two sets missed contacting bar for a couple reps each set, not being aggressive enough with hips.
C. Bent over single arm DB rows @31x3, 5-7x3/arm; rest 1 min bw arms 35# (7,7) - 45 (6,6) - 45 (5,5)
D. 50 kipping hspu for time 5:22. didn't try to game this, fatigued myself by thirty reps in or so. broke 22-8-6-5-3-2-2,X-2.
PM
Swim 45 min @slow continuous paceswam freestyle, took a few seconds rest at the end of pool every few lengths.
Tues 9-18-2012 OFF
Weds 9-19-2012
until the very last minute, wasn't sure if/when/how i'd get this session done -- mood was rushed and stressful. stopped at a gym along the road between work and a meeting for work. two minute warm-up, bad mindset, lot of negative self-talk.
A. Build to a tough single power clean (took 5 mins to build) 175# (missed 185x2, then 180x1)
rest 2 min
B. Amrap power cleans in 8 min @90% of A 160# 37 reps. (missed reps at what would've been rep 8 and 38)
C. Floor press 95(10), 105(10), 110(10), 115(7--no spotter, chickened out when it got slow); rest 2:30 cut rest to 2min
Thurs 9-20-2012
20-Sep Row 1k @85-90%
Rest 1 min
x5
- 3.49.8 (1:54.9 pace, 27 s/min)
- 3:49.7 (1:54.8, 26)
- 3:50.7 (1:55.3, 27) --burning legs started this set
- 3:59.0 (1:59.5, 27)
- 4:02.2 (2:01.1, 27)
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