Monday, January 9, 2012

A. Three sets, not for time, of:
Strict Handstand Push-Up x 5-10 reps
L-Sit x 20-40 seconds
Butterfly Chest-to-Bar Pull-Ups x 6-12 reps

B. Deadlift
In 8 attempts or fewer, build to a heavy-ish double.Rest as needed between sets.

C. Three rounds for time of:
10 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings (24/16 kg)
40 Double-Unders

A. HSPU: 5,5,5
L-Sit: 25, 21, 22 sec
C2B Pull Ups: butterfly 4 (ugly) , kipping(not butterfly) 6, kipping 6

B. Deadlift: 2×395. That was heavy-ish, so I stopped there. I was running up against a potential time conflict with completing Part C.

C. 20:17

Did not feel rested this morning due to poor nutrition last 2 days and poor rest the last 3 nights. In the interest of avoiding bad food choices, I was in a non-paleo supportive environment over the weekend (in-laws house), I did not eat very much at all and felt pretty run down/unrecovered as a result.

HSPUs and butteflys did not coming easily in part A. HSPUs went well 1st round of part C (5/5), but fell off halfway through 2nd and went down to very broken doubles and singles 3rd round. They were all strict HSPUs. Once I got to plus 35 HSPUs total for the day (including the warm-up), I hit the wall. C2B slowed me down too, never really got a good rhythm going with them either and they were broken up quite a bit. Looking forward to a better tomorrow.

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