Tuesday, December 1, 2015

Friday- UB CP + UB Density + Row Intervals
A1. Muscle Ups, 5 x 5 Unbroken, rest 30 sec
A2. Strict Deficit HSPU’s 5 x 5 Unbroken, rest as needed to stay unbroken on MU’s
B. 5 CTB Pull Ups/30 sec for 10 sets, rest 5 min repeat (20 sets of 5 total)
+
Row 250m @ 2k PR pace, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel

A. Done. Played a little with butterfly MUs on set 3 and got 3 in a row! Those are tough! So I went back to regular after that. 

A2. 6.5" deficit all done. 

B. Done. Biceps felt toast. (Was sore for 3 days after.)

1. 1:53
2. 1:54
3. 1:55
4. 1:53

5) 1:52
6. 1:53
7. 1:53
8. 1:53

10 mins Z1. 




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