Morning skill, afternoon chin ups

  1230

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

  1900

part 2:

30,25,20,15,10 rep rounds for time:

Chin Ups COVP

Back Extensions

10:48

Daily report:

• Body: Arms/shoulders are wrecked.
• Sleep: 8 hours.
• Nutrition: Good.
• Notes: DU's were solid. Took me almost 900 seconds to get 300 seconds in static hold. Underestimated that one... needs practice. Afternoon chin ups were good too. Would have been sub 10, maybe sub 9 if I wasn't working in on the pullup station. Not many rounds unbroken, but breaks were only a few seconds. Good effort.
• Cool link of the day: The Aurora

Chin ups and DU's

15:30

12 chin ups

rest 1 min x 10

+

AMRAP DU's in 40 sec

walk 1:30 x 6

+

Side Bridges

amsap/side x 1 attempt/side

10 rounds unbroken

85, 65, 73, 58, 65, 65

right side: 65 seconds

left side: 70 seconds

Daily report

• Body: OK. A little sore.
• Sleep: Not enough. Still tired.
• Nutrition: Okay. A little high on the fats yesterday. Grain-free all week.
• Notes: Solid. Tired on the last few sets of chin-ups but they were still strong. DU's were good, but could have been better. Still toying with rope length.. no happy medium yet. Side bridges were mentally tough; physically probably could have been 80 seconds both sides.
• Cool link of the day: The Most Illegal Thing I've Seen in the History of Wrestling!