Tuesday 07/10/12

Bench Press
3 x 5


Front Squat (Light)
3 x 5


Dips
3 x 17


"Fran Pull-up Test"
For time:
22 Pull-ups
30 sec rest
16 Pull-ups
30 sec rest
10 Pull-ups



5 rounds for time of:
Shuttle Drill, 20 yds-40 yds-20 yds
8 KB Swings, 2 pood, 1.5 pood
16 Push-ups

Rest 1 minute between rounds. For the shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through the original starting point. Then perform the 8 KB swings and 16 push-ups. Rest 1 minute and repeat for a total of 5 rounds. (The shuttle drill will be performed as 2 down-backs lengthwise on the vball court - same total distance).

Record times for each round.
(Courtesy of CF Football)

Compare to 06/07/11.


1 mile TT


A.M.

BP
247.5 x 5 x 3


FS
220 x 5 x 3

...supersetted with...

Dips
3 x 17


Fran Pull-up Test
3:31

Bad - only round of 22 was unbroken, and boy, did it fall apart after that. I tried the gloves to protect my hands. I've done this before, but usually for smaller pull-up rounds (e.g., Cindy). I think this will work in the future, but it requires more grip strength - I took them off in the middle of the 16 rep round. At any rate, I wasn't displeased - this just shows me where I am with pull-ups. Considering what I've done in the recent past, it's not a surprise.


Before 3:30 MSCL session - CF Football metcon

1 - 46.32 (49.13)
2 - 47.17 (47.96)
3 - 49.95 (47.43)
4 - 53.37 (49.24)
5 - 1:08.77 (51.75)

The first round was a PR, and the first two rounds were good. After that, the push-ups started to to slow me down pretty badly. I actually had to break up the last round (it's also possible that I did 18 in the last round). Without the dips and benching earlier, it would have been better, but I'm not sure how much. The numbers in parantheses are from 06/07/11 (the last time I did this).


1 mile TT
At about 5:20 p.m. on Big Papio Trail (0.5 miles out, 0.5 miles back)
6:18.72

Not back under 6 min yet, but about 20 seconds faster than last time.


This was a lot to do in one day and not typical. But it was fun.