6/13/2016

A. 1&1/4 front squat, 3-2-1-1; 2:30 rest
B. Weighted false-grip strict pull ups, 3x2-3, 21x0- no pause @ top this week; 2:00 rest
C. Toes to bar, 10x4 unbroken, begin a set every :30
+
3 rounds for time:
21 row calories
35 wall balls, 14 to 10'
+
Crossover Symmetry Recovery

A. 185-195-205-215
B. 5-10-15
C. complete
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10:23
+
complete


Front squats felt like shit today, everything was really heavy. My legs were really fatigued for some reason. I knew I was in trouble when 185 was tough for three reps. 215 was really tough for one and I know I've done 225 in the past for a single 1&1/4 front squat. Just didn't have it today. 

Weighted pull ups, however, were great! These were much better than last week. I might try some more strict muscle ups this week. 

Toes to bar were easy. I should have shaved my hands for this though, I almost ripped. 

The row/wall ball workout was rough but this is exactly what I need to be doing. I tried to keep the rowing between 1050-1100 cals/hr, sometimes it was a little faster. I broke up the wall balls 20/10/5, 11/12/10/2 (why?), 10/10/8/7. Looking back, I wish I would have just done 10/10/8/7 for all sets but oh well. I tried not to rest too much between sets of wall balls but I was definitely taking longer breaks on the third round. I thought my transitions were pretty good, I tried to get on the rower and start pulling right away. I was happy with this but I still need to work on less rest during wall balls. Thanks Stephen and Megan for cheering me on during this workout.