2/5/14

Today was a solid session. I felt really good on the metcon. It got my lungs burning. I haven't felt that deep burn in a while. It lasted about 20 minutes after the workout. Great stuff. Put in some banded air squats and bicep curls at the end, fun stuff.

On the way home from the gym I ate shit not once, but twice due to snow/ice. My right knee cap got fucked up bad. I hope it heals up over the rest of today and tomorrow so I can workout at 100% on Friday. This midwestern shit weather is really starting to piss me off!

A.
For time:
40 Wall Ball Shots (20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

-6.33 - sets of 40/20 unbroken, then started breaking things up a little bit. But with very short breaks (2-4 seconds).

B.
Deadlift
*Set 1 – 10 reps @ 55% (260#) of 1-RM
*Set 2 – 10 reps @ 65% (315#)
*Set 3 – 6 reps @ 75% (355#)
*Set 4 – 8 reps @ 80% (385#)
*Set 5 – 6 reps @ 85% (405#)
*Set 6 – 4 reps @ 95% (445#) - 4 RM PR
Rest 2-3 minutes between sets.

C.
TWO sets, not for time, of:
Bent-Over Barbell Row (135#) x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups (35#) x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6 reps @ 3011
Rest 60 seconds
Banded Air Squats (2 black bands) x 30 reps
Rest 60 seconds
Bicep Dumbbell Curls (2 x 40#) x10 reps