Front Squat, Chin-ups, 100 GHD for Time

Friday 1-14 OPT Day 103:

TRAINING:

Part 1, Before School:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. Chin Ups; 25 unbroken x 5; rest 4 min
B. 100 GHD sit ups for time

Part 2, During Plan:
5 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec

(rest 10 min)

5 sets:
35 double unders
12 burpees
Row 250 m @ 90%
rest 90 sec

Training Outcome/Notes:
A1. 230-245-260-275-290
A2. UB*-UB-UB*-24+1-18+4+3*
B. 5:29-30**
C. 25 UB Pull-ups

*I alternated between Chin-ups and Pull-ups. I also did an extra set of 25 UB Pull-ups after the GHD SUs to make the Chin-ups and Pull-ups even.

**The foot-hold slid down on my around rep 83ish. I had to stop and fix it. Might have lost a couple of seconds there, but it also gave me extra rest. Not sure how that would factor in, so I am just making a note of if.

I think 290# for 3 reps might be a PR, but I'm not sure. I will have to check. I think I may have done 300# or 310# x 2 at one point as well.