Week 1 Catch-Up

Saturday

Sunday:
AM
A1. HSPU to depth @ 20X0, 2-3 tough reps x 5 sets, 10 sec
A2. Muscle-ups, AMRAP x 5 sets, 5 min
B1. Close Grip Bench Press @ 30X1, 4-6 reps x 3 sets, 2 min
B2. Rope Climbs - 15ft, 2 leg less ascents x 3 sets, 2 min
C. Ring Push-ups @ 31X1, AMRAP x 3 sets, 2 min
A1. 8" (2), 8" (2), 8" (2), 6.5" (2), 6.5" (2)
A2. 3, 3, 3, 4, 3
B1. 95# (6), 105# (4), 105# (4) *hands were about 11" apart
B2. Completed, felt strong
C. 8, 5, 4 (core was failing with arms)
PM
Run 20 minutes @ 140-150 beats per minute
2600 m, felt very very slow but stayed at a 150 Heart Rate


Monday:
10 x 30 sec Row @ 50% effort/30 sec Row @ 80-85% effort
+
10 min rest
+
10 x 30 sec Row @ 50% effort/30 sec Row @ 80-85% effort
Set 1: 50% @ 2:36 pace, 80-85% @ 1:57 pace
Set 2: 50 % @ 2:36 pace, 80-85% @ 1:55 pace


Tuesday Off

Wednesday


Thursday:
A. Push Jerk. SPlit Jerk, 1.2 x 3 sets, 3-4 min
B1. Push Press @ 21X1, 3-5 reps x 3 sets, 10 sec
B2. Chest to Bar Chin-ups, AMRAP (-3) x 3 sets, 5 min
C1. Ring Dips @ 30X1, AMRAP x 3 sets, 10 sec
C2. Toes to Bar, 12 reps x 3 sets, 10 sec
C3. GH Sit-ups, 15 x 3 sets, 3 min
A. 150#, 155# , 165# (Push Jerk PR!)
B1. 115# (4), 120# (4), 125# (3) 
B2. 10, 11, 9
C1. 7, 6, 5 (kept these strict, without a kip, but still  X out of bottom)
C2. UB, UB (lost kip @ 9 but held on), 5/4/3
C3. all sets UB