M
G

Warmup
Joint rotations
100 skips
10 push-ups
25 squats
Row 500m

Workout
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
4 rounds

Scaled to:
Run 400m
5 HSPU partial ROM – focus on getting as deep as possible
30 Cable pull-downs, sitting on floor @ full weight stack
4 rounds

Time:

0:24:26

So…
Much more fun than expected. The cable machine ‘climb’ seemed like a decent sub. Felt easy in the first round but was really challenging by the last one. Focussed on staying tight and going as deep as possible in the HSPU – and had a marked improvement there compared to last time I did those. Tried to keep the runs fast and hard. 17.5 on the treadmill was a challenge.

Things that slowed me down:
All HSPU sets were broken – 2 + 2 + 1
Cable ‘climbs’ were broken from round 2
Had to wait for the treadmill to come up to speed

All in all though, happy with the progress in the HSPUs and with the cable sub and the general intensity of the workout.

Food

• Oats w/almonds, WPI, peach [4/2Fat]
• Coffee
• Chow mein, 5 almonds
• Banana, plum, 12 almonds (PWO)
• No-base quiche, salad w olive oil & avocado, 6 almonds [~4/2Fat]
• Cottage cheese, almonds, grapes [2/2Fat]