Wednesday 10.2.13

Rating = 9

A1. Fat Bar Push Press Cluster off blocks, 1.1.1 x 3 sets, 2 min

135, 140, 145. Should have started at 140. 135 was too easy, but 145 was hard. 

A2. Weighted Pronated Chin-up @ 20X0, 4-6 reps x 3 sets, 2 min

20#x5, 20#x5, 20#x4

B. 5 sets @ high effort:

25ft handstand walk

2 rope climbs to 15ft

12 ring dips

500m Row @ damper 3

4 min b/t sets

3:26, 3:21, 3:31, 3:41, 3:51. Rows were 2:05, 2:05, 2:05.6, 2:05.7, 2:04.4. Rope climbs and ring dips started to get hard. Ring dips were broken up into 9/3, 8/4, 9/3, 7/2/3, 5/4/1/2.