9.27.10

Dan
"Helen"
8:05Slower than it's been in a long time...New course for the run.
Felt sluggish. All unbroken except last pull ups 4/4/4
Diet stunk all weekend, FGB5 killed the lumbar (bad form).
Will go after this again, soon. Fresh.




PANOS

AM

Run 1 metric mile (3x500) every hour
rest 1 minute
Max muscle-ups in 1 minute
6:00 on runs
6,8,6 on muscle-ups

Felt like I should be able to get more muscle-ups in a minute. They where a little wet and slippery but my pulls feel lethargic. Some days I just cant giddy up my body weight.

PM
Front Squats 5-3-1 (75-85-95)
210
240
265(+3)

Lifts felt ok. No squating tomorrow.

Assistance
30 GHD sit-ups
15 OHS (95)
3 Rope ascents
3 rounds NFT

100 push-ups
5:05

Wanted to work on rope climbs tired. Im glad I did. They needed the work. By the third round I worked out my preffered wrap method. Need to pick up the shin guards I have seen some members wearing. Being able to slide down with less impact on the muscles will make a difference in the course of a long rope climb workout.