11/07/2013

AM
AD 40mins every 5mins 2 burpee ring MU + 8m HS walk

PM
5 sets 80-90% effort
Run 400m
15 KBS 1.5pd
15 wall balls 20# 10' target
15 HR push ups
15 CTB chin ups
rest 4mins
switch the order of movements for each set
record time for all of them - try to be exact on times per set

AM

completed.

Everyday that my flexibility gets better it becomes easier and faster to warm up. HS walks went well, didnt know distance, at another gym. But was very close to 8m. Went unbroken almost each time. MUs were fine.


PM

These were tough. Wasnt feelin great, a little cold hit me, felt tired. It was also like 50 outside, cold for me. Always did run 1st, then changed order from there. There was a walk from the rig to the wall, so in some sets, had to do that walk twice, which added time. I noticed, even though ctb butterfly was best it felt in months, it got my heart rate up for the remaining movements. Used a different grip on ctb, wrapping thub under the bar.

3:43....order as written
3:46....ctb, kbs, wb, hrpu
3:55....hrpu, ctb, kbs, wb
4:00....kbs,hrpu,ctb,wb
3:53....kbs,wb,ctb,hrpu