Pullstuffs - April 15

4 rounds, HT timer in .30 on 1.15
Press x8 @ 135
Bent Row x8 @ same
10 mins.

1 min then

3 rounds, same timer
Chins x5/4/3
Power clean x5 @ 135
8 mins.

No energy. Came out of this feeling spent and woozy. This isn't what I'd call taxing, even on Tax day. Something's not right.

7.5 hours - 2230/0600. 19 minutes total. PE: 8.

Ca Pull Day - Aug 6

Tabata Pulls/Neutral Pulls 
18 rounds of 5's-3's
9 mins.

7 rounds, DB recline Press @ 65's x11-10
6 rounds, DB croc row @ 85 x5-6 (single, alternating sets - 3 rounds each)
HT timer
16 mins.

3 rounds, HT timer
Cable iso row @ 165 x10
Cable Hammer rope curl @ 90 x10 
8 mins.

7.5 hours - 2330/0700. 36 minutes total. PE: 8. 24 hours. 223.

Pull Day - July 28

5x10-7 FtB
4x10-8 Overhead press @ 115
11 mins.

Nothin' doin' after 8 on those later sets.

5 rounds, HT timer
Neutral grip pulls x6-5
Horz cable close neutral row @ 175 x10
11 mins.

3x10 Bent bar tri push downs @ 180/190/180
6 mins.

8.5 hours - 2200/0630. 29 minutes total. PE: 7. 48 hours. 224/14.

Week average:
P176g/C157/F124 : 29/26/46% - Carbs are higher with long days on the bike Tues/Sat. Protein's lower with my tub o' Cytosport gone empty.

Bonus Day Pulling and Bag Work - July 5

4 rounds, HT timer
FtB, max reps
KB singles x12
10 mins.

4 rounds, HT timer
Pull ups, strict to kip, max reps
Overhead press @ 105 x14/12/10//
12 mins.

4 rounds, HT timer
Ring Row x10
Ez in/out curl
11 mins.

3 min RI, then

Tabata bag work
Simple combos and kicks.
12 mins.

6 hours - 000/0600. 45 minutes total. PE: 8. 24 hours.
P146g/C56/F102 : 34/13/53%, 1753 total cal, 1265 net 

Week average:
P255g/C127/F143 : 36/18/46%
 

531 1a Weighted Pull - Jan 9

Buy in
LittleDeath by Bent over Row
5.11 rounds at 135#, 2 reps each round
7 mins.

531
Mixing the grip between neutral/overhand/chin. Chins are very painful right now in the right bicep. I'm not getting my numbers at all for these, so I'm going to 
A) Dial back the resistance by half
B) Only do Neutral grip this cycle
C) Both of the above.

C, damn my eyes. 

531
Rx: 3x5 @ 20/22.5/27.5
Actual: 2x20 overhand, 5x10//overhand & neutral, 0x chin.
10 mins.

Antagonists
5 rounds, in .30 on 1.13
Bar dips x10-7
Neutral/Overhand/Chin/Neutral/Overhand x 4's, mostly ... max reps
12 mins.

8.5 hours - 2200/0630. 29 minutes total, PE: 7. 24 hours. 227/15.
P275g/C100/F121 : 42/15/42%, 2372 total cal, 2100 net - win