FRIDAY november 8th, 2013.

MORNING session- 5:15am
fell asleep on the couch at 7:20pm. Karrie woke me up to go to bed about 9:15. fell back asleep about 9:45pm. woke up at 4:40am. felt pretty refreshed this morning. 
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"HANK"
9 rounds:
    11 pull ups
     8 burpees to 6" target
     4 deadlifts @ 335#
13:26- had a consistent pace throughout the workout. went ub on everything. legs and lungs started feeling it around round 4. just a grinder with 9 rounds. feel good throughout it, working on not reaching that red line. with each week, the consistent pace will continue to improve. 
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I.  3x8 front squats (+10# from last week)- 265, 285, 305. rest 1:00.
II. 3x4 wall walks (nose to wall). rest 1:30.
done. last set of front squats was real heavy. legs were feeling it from "Hank", and I am very happy getting over 300# for 8 on this. wall walks were a good supplement to the front squats. 
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AFTERNOON session- 4:30pm
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WALL BALL ladder
    50 wall balls
    --rest 1:00--
    40 wall balls
    --rest 0:50--
    30 wall balls
    --rest 0:40--
    20 wall balls
    --rest 0:30--
    10 wall balls
1:30, 1:12, :53, :35, :17. all UB. felt good on these. was in a good rhythm on each set. breathing was under control, and was maintaining the technique throughout. 
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AD/ROW work
    5:00 AD @ Z2
    --rest 3:00--
    500m row @ 1:40/500m x 4 sets (walk rest 2:00 between sets)
    --rest 3:00--
    5:00 AD @ Z2
72 cals; 1:39.60, 1:39.30, 1:39.20, 1:39.10; 77 cals. 
AD work felt comfortable and solid. starting to get used to the AD work and feeling comfortable on that machine again, just like college. the rows were done at different dampers, going from high-8 to high-7 to high-6 to high-5. legs felt it a little on the last row, but breathing was under control and no effort needed max effort.