July 12th 2011

A. OH Squat @ 80%- 3 x 3; rest 90 sec
@175..felt heavy...taking a new look at diet...think that is the issue!

B. Front Squat- 60% x 8, 65% x 8, 70% x 6, 75% x 6 x 2 sets; rest 3 min
165, 175, 190, 205, 205

C. Weighted Pull Ups- 5 x 3; rest 90 sec
45, 63, 63, 71, 71

D. Strict Toes to Bar- 50 total
This was different...used to doing this for time. Think the core will hurt tomorrow.

P.M.
Row 10 min @ Z1
about a 1:58 pace...HR around 145

8 sets
Row Sprint 30 sec @ damper 10
Rest 3:30
rest 7 min b/w sets 4 & 5
Meters- 171, 168, 167, 168, 168, 166, 169, 168

practicing Hand stand walking

Row 10 min @ Z1