October 30, 2015

15min EMOM: 
Min 1: 4-6 HSPUs
Min 2: 4 Pistol Deck Squats per leg (why are we doing these?)
Min 3: 4-6 butterfly pull-ups 

• Set 1: 6 UB Strict / 4 / 6 BF
• Set 2: 3 ST + 3 KIP UB / 4 / 6 BF
• Set 3: 3 ST + 3 KIP UB / 4 / 6 BF
• Set 4: 3 ST + 3 KIP UB / 4 / 6 BF
• Set 5: 3 ST + 3 KIP UB / 4 / 6 BF
• Video of last 2 sets: https://youtu.be/ADuis865BDM
• Video of last 2 sets: https://youtu.be/rKTF-BIl7Vw
• +

A1. Close Grip Bench Press @ 21x1; 12-15 reps x 4 sets; rest 1min 
A2. Hanging Alternating Leg Raise from L Hold; 10 reps/leg x 4 sets; rest 2min 

• All sets 12 Reps @ #75 + 20 UB Alt Kicks - these felt MUCH improved!

+
5 rounds @ moderate pace: 
20 Assault Cals 
10 Pull-ups 

• Set 1: Ave watts 186 + 10 UB kips (0:00-3:03)
• Set 2: Ave watts 176 + 10 UB kips (3:03-6:52)
• Set 3: Ave watts 176 + 10 UB kips (6:52-10:37)
• Set 4: Ave watts 180 + 10 UB kips (10:37-14:10)
• Set 5: Ave watts 176 + 10 UB kips (14:10-17:44)

Approx. rest between sets 25 seconds