6/22/15 9 500M rows

500m row times:
2:12
2:11
2:12
2:11
2:10
2:10
2:10
2:10
2:09

Helen : 6/22/15

19:58
Longest time spent breaking up pull ups (kipped but need to work on stringing lipping pull ups together) and broke up each KBS into 2 (just nervous b/c volume to this point has not been so high and did not want to break form with getting tired and injure)

Mini Kelly 6/19/15

3rds: 400m run/30 box step ups/30 wall balls 18:54

6/11/15 IDP log

10 rods 200M. Run/10 wall balls: 19:06

6/5-6/6 IDP log time for chipper conditioning with pull ups

6/5:  as prescribed.  21:52 on the conditioning.  Longest time spent on pull ups.  Upper body felt strong on wall balls.

6/6:  running as prescribed. Back sore sat night and tight Sunday morning but ok Sunday night.  Took rest day on Sunday.

6/2/15 and 6/4/15IDP log

• Five minute Amrap of reverse lunge ring rows and 20 cal Rowwent well. Steady pace similar for all rounds
• Grinder with overhead carry bird dogs and primal crawl no issue...felt strong and stable

6/4/15

• Goblet squats with 25 pound kettle bell. No back pain but my upper back felt tight
• No issues with Glute bridge
• All 15 150 rows at similar pace (about 2:05)

6/1/15 IDP log (KB swings)

• No issues with plank walks paloff press or db Glute raise.  Did Glute raise with 5 pound weights. Did notice with Paloff press that it was harder to push straight out on my right side
• No issues with hollow holds farmer carry and Russian swing complex. Only did 25 pounds on swings because I had not done them since my injury. No issue felt light
• 9 rounds on 20 min amrap of 50 SU and 10 HH to superman