Sun: 2/23/14, Str (pull) + p/e

Phase: Foundation

Objective: Str (pull) + p/e

Workout: in the PM

5 min of joint mobility

Then:

2 x 10 squat

2 x 5 goblet squat @ 20kg

2 x 10 band dislocate

2 x 20 band pull apart 

1 x 50 2h swing @ 20kg

Then:

2 x 5 chin-up 

2 x 3 chin-up + 30#

4 x 2 chin-up + 45#

Then: 

"Jonesworthy"

80/64/50/32/16/8 x squats

40/32/25/16/8/4 x swings @ 20kg

20/16/12/8/4/2 x neutral grip pullups 

(15:40)

Then: cool down

2 x 10 band dislocates

2 x 20 band pull aparts

2 x 20 oh band pull aparts 

2 x 20 band shrugs 

Relaxed stretching 

Analysis: 

Weight: 202#

Sleep: 8 hours 

Nutrition: great, minimal until dinner. Fasted until noon.
Comments: Pullups were done with a pretty good leg kick at the bottom.