Monday, September 8, 2014

7:30 am

60 minute Z1 session

- 6 minute row, 6 minute spin, 6 minute trot

5:00 pm

A
Front Squat @ 33x1 tempo - 5x5 - rest 2 min, build to heavy

Result: 135 / 165 / 185 / 185 / 185x (failed on 5th rep)

I'm pretty sure Satan came up with this tempo for this specific movement. This was freaking miserable, however, it was incredibly humbling.

B1
Supinated Weighted C2B Pullup - 4 x AMRAP - rest 60s

Result: 2 / 2 / 1/ 1

Used 15# KB. This was pretty embarrassing.

B2
Pendlay Row @ 21x1 tempo - 4x6 - rest 2 min

Result: 185# on all

C
MAP Session 5's

5 minute AMRAP @ 85%
200m run
7 burpees

Result: 3 even

rest 3 min

5 minute AMRAP @ 85%
12 box jumps
3 strict HSPU

Result: 3 + 2

rest 3 min

5 minute AMRAP @ 85%
150m row
10 UB wallballs

Result: 3 + 152

Legs were toast after the first round of the first 5 minutes. Out of everything, the runs were the hardest. My legs felt like anvils. I wish the results were better, however, I'm glad I was able to complete 3 rounds on all of them.