01272014

am:

A. GHD Situps 3x20 

Done easily
B. Accumulate 3 min of L-Sit Holds

Did these in :20 increments. Need to def do more l sit work. 
C. Good Mornings 5x5; ascending

Worked my way up to 185
D.
:30 on HARD
:30 on easy
x 12-18 min on Rower

Went through 18 mins

pm:
A. 10 rep - OHS - in 12 minutes

Worked my way up to 80kg which has to be a huge pr for me. Could have gotten more if it weren't for my right hand still. After a while it just kills. Was able to keep it stable enough for the first 9 reps then was super shaky on 10. Failed the first 2 sets. Got 4 reps then 8 the second time I failed. 

B. 21-15-9
Cal on Assault Bike
C2B Pullups

Time - 8:35

Felt really good here. All pull-ups were unbroken and 21&15 were fully butterflied. Only got 5 butterfly on set of 9 before I lost my rhythm and went to a regular kip to save time. 

*rest between B&C

C. 
2k Row 
150Double Unders 
10 SqT Cleans @90% (240)

Time - 17:58

Row was paced well. I think I finished around 7:14. Double unders went 33/75/120/150

Missed the first squat clean but then made all the rest. Could have gotten back on the bar a little faster but time off the bar is getting better.