Sunday 12.1.13

AM - DL mod + upper stamina

Rating = 9

DL, 1 rep @ 80% per min for 12 mins - drop each rep

Complete @220

+

For time:

10 Rope Climbs to 15ft

20 Strict HSPU - 34" max width

5 unbroken Chest to Bar x 6 sets

40 Ring Push-ups

*Goal is sub 12 min

6:41. Regular rope climbs felt sooo much better after doing so many legless. HSPU were in sets of 4. C2B felt good. Ring pushups were hard, I almost failed on some, I did 10/10/10/3/3/3/1. 

PM - mixed MAP sets (short int/high vol)

Rating = 9

15 sets @ high effort - on a 90 second interval:

100ft Shuttle Run

5 Toes to Bar

5 Burpee Box Jumps onto 20" box

5 KBS - 16kg

5 Goblet Squats - 16kg

Seconds per set: 49, 50, 50, 52, 52, 52, 53, 53, 53, 55, 56, 55, 55, 54, 53