9/19 solid training sessions

#1
A. Weighted pull ups; 2-3x5; rest 2 min

15#x3 20#x3 22.5#x3 27.5#x2 35#x3

B. Inverted single bar hangs; accumulate 45 sec x5; rest 2 min (if you
can't perform them, do them on rings)

Did these on the rings, tried the bar and just couldn't quite get it.

C1. Wide grip behind the neck pull ups; accumulate 10 reps x4; rest 1 min

Dang these were tough. Did in sets of 2 and singles 

C2. Assisted german arm hangs 45 seconds x4; rest 1 min

Done, did them assisted with feet touching the ground. 

D. Archer pull ups; accumulate 20 perfect reps alt'ing arms

Got 14 reps, arms were just smoked

+
Airdyne 3 min @85%
airdyne 2 min easy
x4

51cal, 52cal, 52cal, 54cal, 56cal

#2
A. Box squats 5x5; rest 2 min

105,115,125,135,145

Can't wait to do more next week!!

B. Good mornings @33x1; 8-10x5; rest 2:30

55x10, 65x10 75x8 75x8 75x8

+
15 unbroken KBS
row sprint 30 seconds @100%
rest 4 min
15 unbroken KBS
row sprint 30 seconds @100%
rest 3 min
15 unbroken KBS
row sprint 30 seconds @100%
rest 2 min
15 unbroken KBS
row sprint 30 seconds @100%
rest 1 min
15 unbroken KBS
row sprint 30 seconds @100%

Whew this got me :) but felt good! 

143m 145m 145m 140m 138m

44# kb for first 3 sets then swung the 53# for the last 2 sets! Felt great! Just trying to get breathing back