6/12/2015

AM
45:00 airdyne @Z1

PM
A. DB rear foot elevated split squat, 1x max reps/side up to 8@ .33 bwt/hand, 30x0
B. Close-grip bench press, build to a max for the day
C. CTB pull ups, 3x10-15 unbroken; rest as needed
+
3 sets for even times:
400m run
3 rope climbs
12 burpees
3:00 walk rest
+
10:00 airdyne @Z1

AM
complete

PM
A. R-8, L-7 with 45#
B. 135 (150 Fx1) 
C. 15-15-15
+
4:02
4:30
4:28
+
complete


I haven't done RFESS in awhile, I thought it went pretty well. 

I was very disappointed with the bench press, I really wanted to PR this today. I've been stuck at 145 for the past year. I hit 135 very easily so I jumped to 150 because I thought with bench press it was okay to make larger jumps. This turned out to be a bad move, and I failed 150. Merrrrr. I have accepted the fact that I will be at a 145 bench press until I die. 

CTB pull ups felt GREAT. They are getting so fast and easy. I was able to do 15 unbroken butterfly each set and I was never worried about failing or slowing down. I'm excited to keep improving the cycle time on these. 

The run/rope climb workout was ehhhhhh not great. My run was consistent each time but I slowed down on the rope climbs during the second and third set, I was resting too long between climbs. Burpees were as steady as they could have been, I tried not to slow down on those. It was really just the rope climbs that suffered. This workout made me sad, I thought I was getting better at these.