August 31, 2015

Hi. So, are we not friends anymore? This program was just nasty. I barely got over the 4k row from Saturday. Thank you very much. I did it anyway. I only threw up in my mouth once. #progress

A. Kneeling DB Strict Press; 8 reps x 5 sets; rest 1min bw arms

• Set 1: #25's x 8 reps each
• Set 2: #30's x 8 reps each
• Sets 3,4,5: #35's x 8 reps each

B1. Strict HSPU; 2 reps x 5 sets; rest 20 seconds 
B2. Kipping HSPUs; 6 reps for Time x 5 sets; rest 2:

• Set 1 (25's + abmat = flat) = 2 UB Strict + 6 UB Kips (:17)
• Set 2 (same) = 2 UB Strict + 6 UB Kips (:21)
• Set 3 (25's+10's +abmat = slight def.) = 2 UB Strict + 4+2 Kips (:40)
• Set 4 (25's+10's + abmat = slight def.) = 1+1 Strict + 4+1+1 Kips (:55)
• Set 5 (back to 25's + abmat = flat) = 2 UB Strict + 6 UB Kips (:18)

+
1k Row @ 2:20/500m pace
15 UB Thrusters @ 75#
15 Pull-ups 
rest 60 seconds
x2

• Set 1: Total time = 7:16 
• 1K Row @ 2:20 pace = 4:40.4
• Thrusters UB no problem
• Pull Ups 5 x UB BF + rest kips (mostly 2's and 1's)

• Set 2: Total time = 7:14
• 1K Row @ 2:21 pace = 4:42.3
• Thrusters UB no problem
• Pull Ups 10 x UB BF + 5 singles (short maybe on height, but felt smooth)

+
1k Row @ 2:20/500m pace
20 UB Wall Balls to 10'
10 Burpees 
rest 60 seconds 
x2

• Set 3: Total time = 6:20
• 1K Row @ 2:14.6 pace = 4:29.3
• WBS #14 / 10FT 20 UB no problem
• Burpees - struggle

• Set 4: Total time = 6:36
• 1K Row @ 2:18.7 pace = 4:36.4
• WBS #14 / 10FT 20 UB no problem
• Burpees - barf.