1/12/15 Monday

am @ CFF

A. 5 sets of 

max strict pullups; directly into max butterfly pull-ups; rest exactly 3 min between each 

11/8 

9/11

7/10

6/11

7/12

These were much harder than I expected.  I'm not good at strict pullups def taxes my grip.

B. 30 min max meters on Ski Erg (seated) 

5700 exactly.  First 15 min were tough arms were super tight had to stop once at 10 min to stretch.  Went faster on second half. But I just noticed as I typed this it was supposed to be seated did standing :(

C. 20 reps side twists (throwing wall ball at wall (use blue cement wall in side 2), 10 each side, alternating - keep weight off leg! use hips and twist of torso for power 

Did 3x20 twists using 20# WB on floor at home.

pm: 

A. Bench Press ; build to 90% of your max triple - perform 5 sets of 3 here

108 x5x3 (121 is my 3RM) felt heavy.

B. Seated Strict Press; climb to 1RM then 3 x 1 @90%

105 PR

95# 3x1 

Pretty happy with this since I've failed 95# for a single many times before.

C. L- Sit hold from the Rig - accumulate 2 minutes 

Only did about a min for some reason my back was achy holding the lsit

D. perform max strict t2 rings in 2 min 

25 I suck at anything strict