Wednesday September 4, 2013

A1. Close Grip Bench Press @ 22x1, 4-5 repetitions x 5 sets, rest 2 minutes.
     - Worked to 195#

A2. AMRAP(-4) Pull Ups x 5 sets, rest 2 minutes.
*Go about 4 less every time on the pull ups, so lets shoot for 18-20 pull ups, every time, fight for it!*
     - First set 30 reps, all other sets = 21 reps
     - Feel pretty good about these. Probably could have squeezed out another 4-8 reps on the first set if I went all out. Last time I did AMRAP pull-ups was probably about 3 years ago at CFNE!! I got about 34 reps if I remember right.

B. 4 Sets of the following @ 90% aerobic
25 Double Unders
10 Burpees
Row 250 M
*Walk 60 seconds + repeat*
+
4 Sets of the following:
20 Double Unders
8 Burpees
Row 200 M
*Walk 60 seconds + repeat*
     - This sounded sooo easy but it actually sucked!! Maybe I was just spent from all those pull-ups but I was dog tired going into each set. Did the double unders unbroken, burpees were OK but row times were sssllloooowww. Only able to hold a pace of 1:45 - 1:50.