Stuff

Ia. Press 5 x 3 sets

40kg(5) - 60kg (5) - 60kg (4)

Ib. Back Squats

40kg (10) - 60 kg (10) - 107,5 kg (8) Failed to get 20

3 Rounds of:

a. HSPUs, facing wall: max effort x 3 (13 - 11 -9)

b. Rope Ascents, 3 x 3 , with legs

c. L-sits: (15 seconds on/15 seconds off x 4) 3

Shit ! I wasn't able to hit my squats today. Wow. What a blow to my ego. Got to regroup and get it on Thursday. I suspect it was the cumlination of a massive alcohol overdose on new year's plus going to bed late the night before. I was a little out of it from the beginning of the day.

20 rep Back Squats +

Ia. Press

50kg(3) - 57.5kg (3) - 60kg (5)

Ib. Back Squats

40(10) - 60(10) - 105kg (20) !!!

3 rounds of:

a. 2 rope ascents: 1 arms only + 1 w/ legs

b. dips max effort: 22 -15 -13 = 50

c. ghd sit-ups 10reps with 15pound dbell.

I like using only 10 reps in my warm-up sets it keeps me fresher for the last set, it seemed. I used the wrong weight on the last set of the press. it should've been 65kgs. ooops.

Super Squats #4

Press
40kg(3) - 60kg(3) - 65kg(3)

Back Squats
40kg(20) - 60kg (20) - 90kg+2lbs(20) Success !

3 Rounds of:
3 Rope Ascents, long arms descent with leg assistance
Max dips: 22-21-20
Max hollow rocks: 55s-50s-50s