9/5/2013

AM:
35:00 Z1 airdyne

PM:
A. Shoulder press, 4 x 5-7; 2:00 rest
B. Weighted pull-up, build to a 1RM
+
For reps:
2:00 wall walks
:60 rest
2:00 rope climbs
:60 rest
2:00 25m DB Farmer's walks, 75/hand
+
Front leaning rest on rings, accumulate 180 seconds

AM:
complete

PM:
A. 65-75-80-85(6)
B. 60# (PR+5)
+
10 wall walks
3 rope climbs
28 meters total. errr. this was a lot harder than I thought it would be
+
complete



I'm happy I PRed my weighted pull up, those felt really good today. 60# was a struggle but I got it. The second half of the workout was tougher than I thought it was going to be. The wall walks smoked my arms so when I got to the rope climbs I didn't have much left. Also I noticed my ascent up the rope is quick but my descent is extremely slow and inefficient. That is definitely something I need to work on. The db farmers walk was a lot harder than I thought it was going to be. The first time I tried to pick up the dumbbells I made it about 5 steps before i had to set them down. They are just so big and awkward to carry. Angel gave me a tip about keeping my chest up so I did that and was able to carry them the rest of the way, but by the time 2:00 was up I had barely turned around. Now I'll know better for next time. The front leaning rest went as well as I expected, I broke it up into sets of :30 with 1:00 rest in between.