4/15/2017

Underestimated A1 and A2 quite a bit

A1. Strict Weighted Pull-ups; 3-4 reps x 4 sets; rest 30 seconds 

53lb KB, had to do singles on set three, completed 2/3 on set 4 and failed the third so I did 4 strict PU

A2. C2B Pull-ups; 15 for time x 4 sets; rest 3min 

UB (:20) - UB (:25) - 5/5/3/1/1 (:45) - 3/3/3/3/1/1/1 (:47)

First set went well. The first 11 or so on the second were good as far as butterfly technique goes but I had to resort to a regular kip for the last few. On the third and fourth I quickly became unable to do butterfly C2B and got them any way I could

B1. Seated band single arm lat pull downs; 12 reps x5/side; rest 1 min

Done

B2. Seated single arm DB arnold press; 10-12x5; rest 1 min bw sides/rest 3 min

Used a 30lb DB, left arm was noticeably more difficult than the right but not drastically so

C1. Close grip bench press; 8-10x5; rest 1 min

125lbs

C2. Supinated barbell rows; 8-10x5; rest 1 min

110lbs

8 Sets: 
30 Sec Row @ 1:44/500m pace 
30 Sec Rest 
30 Sec Burpees 
30 sec Rest 
30 Sec Bike @ 400 watts 
30 Sec Rest 

Held the prescribed paces throughout, held 10 burpees each round