1-15-13

Morning Workout
A. 3x Handstand push-ups
Rest five minutes (stretch in between)

Results: Handstand PU 11(kip), 5(strict)/5(kip), 5(strict)/4(kip)

B. 3x Resistance band push-ups
Rest five minutes (stretch in between)

Results: 25, 20, 20

Afternoon Workout
A. Pull-ups as many sets as possible gradually building up each set by 1. For example, 1-2-3-4...etc until you fail
Rest 10 seconds in between

Results: 4 sets, got close to finishing 5 on fifth set

B. 3 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Results: Completed 3 rounds

Evening Workout

A.

Three sets, not for time, of:

15′ Rope Climbs x 2-3 ascents

Double-Unders x 40-50 reps

Toes to Bar x 12 reps

Results: 3 ascents using rope for grip work like a towel, 50 DU, 12 Toes to Bar

B.
Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep

Loading per minute:
1&2 = 60%...100
3&4 = 65%...110
5&6 = 70%...120
7&8 = 75%...130
9&10 = 80%...135
11&12 = 85%...145

C.
Three sets for times of:
Row 500 Meters
10 Power Cleans (135 lb)
15 Thrusters (95 lb)
Rest 5 minutes

Results:
Round 1: 4:40 (1:52 row, 10 hang cleans straight, 5/5/5)
Round 2: 4:52 (1:55 row, 5/5 hang cleans, 5/5/5)
Round 3: 5:02 (1:59 row, 5/6 hang cleans, 5/5/5)

Notes: Going to start only resting for 10 seconds each time I rest. Even if  I can only do one or two reps instead of doing five by resting 30sec. I want to train my body to recover faster between intervals. 

D.
Two sets of:
GHD Sit-Ups x 25 reps
Rest as needed