7/18/2015

A. Front squat, 10x3@55%-60% of 1RM, 10x1; begin a set every :60
B. CTB pull ups, 10x6 unbroken, begin a set every :60
+
AMRAP in 10:00
1 rope climb
10 unbroken wall balls, 20 to 10
10 burpees
2 rope climbs
10 unbroken wall balls, 20 to 10
10 burpees
3 rope climbs
and so on
+
4-6 sets:
300m run @90% aerobic
:75 walk rest

A. complete @140
B. complete through 8 sets, then had to break 4/2 for the last two sets
+
3 rope climbs into set of 4
+
6 sets complete


Mehhhhh today was not the best. I had to get into the gym three hours earlier than normal on a Saturday due to a trainer meeting at the other gym. I'm not a huge fan of training early in the morning. 

Front squats were excellent as usual.

I'm going to have to start taping up my hands during the sets of CTB pull ups, this is the third week in a row I've had to break early because of fear of tearing. These are getting a lot faster and more efficient, I'm just getting annoyed because I keep having to drop off the bar early during the last couple of sets because I can feel my skin pulling, pre-tear style. I'll tape up my hands next week and it should be all good. 

My performance on the AMRAP was pretty pathetic, I think I basically forgot how to use my legs on the rope climbs. I was also taking way too much rest between climbs. I tried keeping my transitions short between rope, wall ball and burpees but there was just a lot of standing around at the rope. Also, the 20 pound ball was heavy today. Definitely not my best.

Runs actually felt pretty good. I did all six sets because I need the practice, amiright?