Tuesday, October 13 and Saturdays, October 10

A. Wall Walks, 5 x 3 reps, rest 2 min **hold 30 sec after 3rd rep each set
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog 

A:   Shoulders were worn out had trouble holding for 30 secs on last round
B1: 115, shoulders were spent ended up doing a push press on the last set
B2:  better than last time but my arms felt worn out from the wall walks

Air bike, console was broke so I had no way of recording my watts but went harder than last time quads were burning.

Got called into work on Saturday so I did Saturday's today after the above

Saturday-
3 rounds
Row 500m @ 2:04
15 Step Ups
30 sec FLR on Rings
rest 60 sec b/w sets
+
3 rounds
Row 500m @ 2:04/500m- damper 5
12 Dead Lifts, 135#
50’ Reverse Bear Crawl
rest 60 sec b/w sets

Fastest round on the first 3 rds was 4:05

Fastest set on the last 3 rds was 3:45

Did better on the deadlifts then the step ups, tried to keep my knee from bending more than 90 degrees. Hard time keeping a 2:04 pace, felt limited on my movement averaged closer to a 2:10 each round 

Probably over did it, I felt my knee after the end of everything