7/4/2015

A. Front squat, 12x2 @50-55% 1RM, 10x1; begin a set every :60
B. Weighted pronated CTB pull ups, 2-1-1, 31x0; 2:00 rest
C. CTB pull ups, 4x12 unbroken; 2:00 rest
+
AMRAP in 10:00
2 rope climbs
20 unbroken wall balls, 14 to 10
200m run
+
Not for time:
1200m sled drag outdoors, adjust weight so you can be steady throughout

A. complete @125
B. 15-20-30
C. complete except last set was 7/5
+
2 rounds + 125m
+
complete w/65# on sled


Front squats were enjoyable as per usual. 

Weighted CTB pull ups felt great today! I definitely could have gone heavier than 30 pounds, this was very easy. 

The four sets of unbroken CTB pull ups were good until the fourth set, I slipped off the bar on the 7th rep and just lost my grip. Other than that they felt good, all butterfly. 

The AMRAP sucked. I'm realizing that my Saturday AMRAPS are made up of all the movements I'm bad at. I definitely could have gotten three rounds, and I know the exact moment when I screwed myself over. It was on the third set of rope climbs and I rested way too long between climbs. Dammit. I was breathing hard the entire time. I feel like I used to be pretty aerobic at one point. For the past two weeks I have felt like garbage during the AMRAP. 

Sled drag was MUCH better than last week. I went ten pounds lighter and was able to stay moving the entire time, only stopping to switch directions. I also had a lot more energy. Heather came out and walked with me for the last 600m and she will tell you I wasn't complaining one bit. I'm not sure what was going on last week.