8/1/2018

A1. Strict Wtd C2B Pull-ups; 6 reps x 4 sets; rest 30 seconds 
While warming up my lats felt fried and decided to switch to strict C2B, sticking to the rep scheme you outlined.

A2. SA Lat Pulldown; 8/arm x 4 sets; rest 2min bw sets 
done

B1. Ring Dip; 10 reps x 4 sets; rest 1min 
UB for each set

B2. DB Chest Fly; 12-15 reps x 4 sets; rest 1min 
Used 40lb dumbbells

B3. S HSPUs; 10 for time x 4 sets; rest 1min (once you fail, go to kipping to finish) 
When I read this I missed the part where you noted to go to kipping HSPU when I started failing, so I did each set with strict HSPU and sets 2-4 took a comically long time.
Set 1 - UB
Sets 2-4 - 4/2s

B4. Bent Over Reverse Fly; 10 reps x 4 sets; rest 1min 
B5. Front Delt Raise; 15 reps x 4 sets; rest 2min 
Used 15lbs for B4 and B5


2 Sets: 
Run 800m @ 75% effort 
rest 3min 
Run 400m @ 85% effort 
rest 2min 
Run 200m @ 95% effort 
rest to recovery
Set 1 - 3:41/800m, 1:35/400m, :33/200m
Set 2 - 3:27/800m, 1:37/400m, :32/200m