07282013

AFAP

Run 5k

Row 2k

Time 32:21

Warmed up pretty well. Felt good on the run but ankles were pretty tight. Paced t a little more than I normally would have because of the 2k waiting for me when I got back in. Finished the run in 23 and change. Had to waste a little time getting my rower back down and setting all up again because someone put it away while I was on my run. Need to keep up with a little mileage maybe twice a week extra and some more mobility for the calves/Achilles. 

06012013

A. 2k row TT

Finished in 7:01. Tried to keep a 1:45-1:48 split then go hard at the end. That was the idea and it worked out almost as planned. Was 1:47-1:48 for a little while in the row. Last 250 was in high 1:30's, like 1:37 but just couldn't get enough to get it under 7 mins. Could feel stress in IT band and quads entire row. Need more mobility. 

B.  Max l-sit hold on paralletes

:39. Quads fried and triceps gave out. 

C. Max l-sit hold on rig

:42. Low back felt it from start. Just tried to tough it out best as possible. Finally abs kicked in then failed. 

D. Max GHD sit-ups in 1 min

35 sit-ups. Felt like I had a pretty good pace going an didn't slow down at all. 

Nutrition 

730a - pro strength

830a - double bacon double egg on plain bagel

12:30p - pre wo drink

2:30 post wo shake followed by a glass of whole milk

Fri 11-23-2012

3P
Front squats - 95x10, 95x10, 135x10, 135x6, 155x5
@22X1 - 155x3, 175x3, 195x3, 205x3 (hard), 215x3 (harder),

4P
Back squat - @ 22X1 - 135x5, 135x5, 155x5, 175x5, 195x5, 205x5, 215x5, 225x5

2k row - stayed at 1:58 for 95 percent of the row. Felt good. Ready for grace tomorrow

Mobilized a bit

Thurs Jan 5, 2012

Am- Rowed 2k

Front squats

95x5, 135x5, 185x1, 205x1, 220x1, 225x1, 235x1*

New PR on front squat

Felt strong today, consistency is starting to show!!

Mon Jan 2 2012

8a: Row 2k

started light then picked up...liking the rowing consistency.

Box Squats

95x5, 115x5, 135x5, 185x5, 185x5, 185x5, 195x3