07/22/2014

I got behind....just gonna pick up here. Might post update for last 6 months down the road.

AM
Row 1min easy pace
AD 1min easy pace
FW 50m 2pd/hand
2 stone to shoulder
x 8-10

PM
A. Back squat @30X1; 3, 3, 2, 2, 1, 1; rest 3mins
B1. wtd chin up 2-3x5; rest 30sec
B2. rope climb 2x5; rest 30sec
B3. pendlay row with bar 8, 6, 4, 4, 4; rest 2-3mins
+
for time
30, 20, 10 HSPU
10, 20, 30 chin ups kipping 


AM....Complete. Did 8 rounds, got up to 160lbs on Stone for last 5 sets. Can only do it in 1 movement. Don;t know how to segment lift the stone.

PM....
A. 315,345,365,380,395.....all were heavy...achillies still bothering me
B1. 75,80,85(2),90(2),95(2)
B2. Complete
B3. 185,195,205,205,215

Tester - 5:01...All pull ups unbroken. Kipped all hspu.Set of 30 hspu unbroken,set of 20 was 8/5/4/3, set of 10 was 5/5. Breathing very good.