OPT: Week 18, Day Three

Friday 10-18

TRAINING:
A. BS - 60% 1RM; 10 sets of 3 @ 20X1; rest 60 sec
255x5 sets, 265x2 sets, 275x2 sets, 285x1 set, 295x1 set
B. Wtd Wide Grip Chin ups @ 21X0; 3-4 x 4; rest 2 min
25-30-35-40-45*

rest as needed

for time:
Run 800 m (3:20)
rest 2 min
for time:
60 DU's (UB)
25 L Pull ups
60 DU's
25 strict pull ups
60 DU's
25 CTB pull ups
60 DU's
rest 2 min
for time:
Run 800 m (3:50)

Total time: (w/ rest)
28:30ish

Notes:
Squats felt good, all wtd PUs were throat to bar as Rx'd except the 4th @ 45#. It was only chin to bar.

Metcon owned me. Still not any good at repetitive high volume pull-ups. Calves felt a little sore/fatigued going into this one. But in the end work was done. Felt good.