Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 8 x 2 @ 40% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols to bench/box just above parallel, 3 x 3-5/leg, 21X1; :60 between legs
+
AMRAP in 4:00:
Strict pull-ups, complete the descent of each rep
+
5 sets:
500m row @ 1:55.0-1:55.9/500m
2:30 walk rest

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 120 on the bar

B. 5 across 

+

28, + 2 fails 

+

1:55.2

1:55.3

1:55.2

1:54.7

1:55.7


Back squats felt really fast today, and the bar felt light.  Videoed the whole thing, and depth was solid on every rep.

Pistols were totally fine, no issues at all.  Stood on a 55lb plate to get the bench right around parallel.

Strict pull-ups were a complete disaster.  I felt really heavy (thanks to the 4 Days of Celebration that concluded yesterday), and I haven't done strict pull-ups in a long time and the movement just felt unnatural.  4/4/3 in the first minute, 2's until 19 in the second minute, then very slow singles in minutes 3 and 4, with the two fails occurring when I tried to rush the next rep.  This is so pathetic.

Wanted to redeem the training day on the rows.  These are getting to be extremely unpleasant.  Tasted a bit of yesterday's Thanksgiving dinner on the last one... 

I like wearing shoes.