Friday December 27th, 2013

  @ 7:30pm  
a) 3x3 back squats (rest 1:30)
365, 385, 405. these felt strong. first time going over 400# for multiple reps in a while. could have hit a couple more reps at 405 as well. 
b) 3x1 back squats (rest 1:30)
425, 440, 445. last set felt better than the second set. got stuck about halfway up and had to battle for the 440# set, but 445# was smooth. was able to get a better bounce out of the hole. 
c) 12:00 ascending ladder (1-1, 2-2, 3-3, etc)
      muscle ups
      stone to shoulders 116#
8 muscle ups + 2 stone to shoulders (finished the final 6 after time was up). this was a fun workout. hit the muscle ups 1, 2, 3, 4, 3-2, 3-3, 3-2-2, 2-2-2-2. stone to shoulder was a consistent pace throughout them. 
d) 5:00 row
1383m (1:48.40). plan was originally to hit the 5:00 around 1:55, but clearly that went out the window. made this workout harder than originally planned. 
 --5:00 rest--
    4:00 row
1148m (1:44.40). quads started to feel smoked during this go. had to battle through the last minute-minute and a half. 
 --4:00 rest--
    3:00 row
888m (1:41.40). this turned into a decent battle. about halfway through, started to become big time mental due to the burn in the legs and lungs. had to hold on strong here. 
 --3:00 rest--
    2:00 row
618m (1:37.90). tough go but with it only being 2 minutes, was able to hold on to the pace and push through. 
 --2:00 rest--
    1:00 row
323m (1:32.90). about as fast as I could go at this point. the legs were shot, and the lungs were burning, but 1:00 isn't too terrible. just have to suck it up.