6/20/2015

A. Front squat, 8x2 @50-55% 1RM, 10x1, begin a set every :60
B. Weighted pronated CTB pull ups, 3x3-5, 31x0, 2:00 rest
+
AMRAP in 10:00
200m run
15 unbroken wall balls, 14 to 10
3 dead hang to inverted, controlled descent
+
Not for time:
1200m sled drag outdoors, heavier than last week

A. complete@125
B. 10-12.5(4)-12.5(3)
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3 rounds + 10 wall ball
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complete with 70# on sled


It's nice to be front squatting again, I really enjoy it. 

Weighted CTB pull ups were WAY harder than I thought they would be, I got a little ambitious on this. I have never done these before so I did a few strict CTBs with just bodyweight and thought it would be fine to just add ten pounds for my first set. I was able to get five reps, but it was really tough. I added 2.5 for the next set and only got four. The tempo was making it really difficult. 

I thought the AMRAP went well, breathing felt great the whole time and I thought my transitions were pretty quick. Wall balls were really easy today. The dead hang to inverted sort of halted the flow, it was very interesting to have those in the middle of an AMRAP and it was actually the hardest part. It was really tough to do those when I was breathing harder, I've only ever done them in Z1 pieces. 

Sled drag was completed in the rain with my buddy Brandie. We had a lovely chat and also had three different strangers ask us what we were training for.