Friday – 8/7/2015 – TTT 

8/7/2015
Really good day of training. After AM session had a quick post workout recovery drink that was about 1:1 CHO:PRO. Took a nap, and then ate a huge brunch that was heavy on fat, and moderate on CHO. Trying to pin down and track the days that feel great and try and duplicate them whenever possible. 
AM 
Bike 4 min @ 85%, rest walk 1 min x 3 sets
Did fasted, 2nd and 3rd rounds were best, highest sustainable 85% outputs so I obviously should’ve warmed up better.
+
Ring support hold – Accumulate 2 min with thumbs forward
Done in intervals of 45-45-30 seconds
PM
A – Back Squats – 6 sets of 3 @ 85%, rest 2 min
85% was not happening today.
315 x 2, 320 x 2, 325 x 2
Knees felt pretty good, warmed up to 325 and did a single and it was just a fight.
+
B1 – Rear foot elevated split squats x 6/leg, rest 1 min
45-50-55
these do not bother the knees at all
B2 – Banded hamstring curls x 12, rest 1 min x 3
did 2 sets lying and 1 set seated.
lying was a greater challenge but a much shorter ROM
+
C – 4 rounds for time
15 push presses @ 95lbs
15 kipping pullups
30 DU’s
6:52
I underestimated how much the unbroken pull ups would take a toll on holding good arm position in the double unders. broke once in round 2, twice in rd 3, more from lack of focus of not anticipating the lat fatigue. last round really focused on maintaining good hollow body position so I would not break here.
+
D – 30 sec glute bridge, rest 90sec x 4
done