Sept 8th

Monday 

AM - FSq test + FSq int %’s + GHR/Core (anterior)

A. Front Squat, work to a tough set of 4

B. Front Squat, 4 reps @ 90% highest from A x 3 sets, 2 min - no more than 2 sec rest @ top b/t reps

C. GH Raises @ 20X0, 4-6 reps x 6 sets, 2 min

D. L Sit from Pull-up bar, 5 sec hold every 20 sec x 15 sets

A. 213#

B. 193#

C. 20# x 5 reps x 2 sets, 15# x 4 reps x 2 sets, unweighted x 6 reps x 2 sets

D. completed

the heavy set of 4 front squats completely crushed me. i had like no energy to do anything after. each set of 90% was a total grind and even the gh raises felt bad.

6

PM - MAP Sets (Cyc into Gym)

3 sets @ 85-90%:

2 min Rowing

AMRAP Kipping Ring Dips

3 min rest

531m/19 ring dips

540m/12 ring dips

527m/10 ring dips

+

3 sets @ 85-90%:

2 min AirDyne

20 Pull-ups

3 min rest

used the air dyne that does not have a working monitor, but i didn't have a great push here, estimate like 30-34 cals per set

all sets of pull ups unbroken and they felt pretty good but i will probably be sore. i forgot to mention that last monday's 10-1 ladder of c2b and ring dips left me sore from pull ups until thursday.

8