12/18

18-Dec
AM - 6am (fasted)
A. Rear foot elevated DB split squats @33x1, 6-8x4; rest 90 seconds bw legs
B. Weighted chin up clusters 3.3.3x4; rest 15 seconds/rest 3 min
C. Single leg back extensions (drive through glute at the top)
5-7x3/leg; rest 1 min bw leg

A. 25#, 33#, 33#, 37# - may not be able to sit un-assisted tomorrow...
B. 10#, 12.5#(failed last rep on last set of 3) 10#, 10# - way tougher than singles or either I just picked the correct weight this time!
C. BW 7 each leg...butt burner

*Going to start calling my Tuesday AM sessions "Butt Burners"

PM - 6pm
10 rounds for time:
5 ring dips
5 CTB chin ups
3 wall walks

22:07

5 Ring Dips - all broken except rd 1..did 3,2 for 4 rds the 2,2,1 for another 3 rds then the last 2 rds were 2,1,1,1 - wanted to keep my rest short and keep moving
5 CTB - All Unbroken - these felt great actually 
3 wall walks - smooth and steady - well I'd say smooth and steady for the first 6 rds and then just steady the last 4 rds lol..last 4 rds I was able to do 2 back to back with just a 3 count in between but had to rest a little more to get the 3rd one. Felt better compared to the 30 last Friday. 
- Was at 10:15 after first 5 rounds, almost 12 min for last 5, happy to see I didn't fall off drastically for the last 5rds. 

* I almost thought for a slight second my butt wasn't gonna be sore, it felt good all day after the AM session, until I just sat down to eat and write this post :) 


Sleep Sunday night: 9hrs
Sleep Monday night: 7.5hrs - woke up this am with a sore throat. Been taking lots of vitamin C to make it go away. Feel better after working out than I did before