Monday – 10/9/2017 – TTT

A1 – Supinated grip wtd pullups @ 33X1 x 2-3, rest 1 min
45 across, 3 x 3 sets, 1 x 2 (negative was a bigger fight on set 3)
A2 – Kipping deficit HSPU, 1 set AMRAP, rest 2 min x 3 (3in deficit, try to beat numbers each set from last week)
24-21-18-17
It was written as 3 sets, but last week we did 4, and figured getting the volume to be more than last week overall was the goal. Also, wish I had written what I used to get 3 inches last week. So first set was done on 45’s but would not have been able to maintain or get more volume at that height which is about 4 inches. Then used 10’s x 2 which was spot on.
(+6 from last week)
B – Dbl KB bottoms up presses from tall kneeling @ 3131 tempo x 5, rest 2 min x 3 sets (bottom of ROM is elbow level with shoulder)
Tall kneeling here was a game changer. 20’s were easy, than 26’s were tough
+
3 sets for times
Row 25 cals @ 1400-1600 cal/hr, rest 15 sec
5 strict pullups + 6 kipping pullups + 7 C2B pullups, slow spin on bike 2-3 min bt sets
21-21-22
Last set was a grind even with the strict pull ups. Overpulled a little on the rower on the second set, but regained that on set 3. One more set of this would’ve been a huge struggle. I have video of set 2 and 3 if you would like to see it.
+
C1 – Single leg banded hamstring curls from single leg glute bridge hold x 8/side
C2 – Swivel hips to extension x 4/side, 3 sets, rest as needed
completed