Intuflow (RPT 9, RPE 2, RPD 1)
FlowFit (RPT 7, RPE 9, RPD 2)
Pullups (Negatives, Assisted)
Did my knife reps while barbecuing dinner. Nothing special, still working on minimizing extraneous movement during the drawstroke.
We did 15 rounds of FlowFit level 3 in 18 minutes, which, upon further contemplation, is awesome. Two Months ago, we got up to 18 rounds of level 2 in 18 minutes, and now we're already up to 15 in 18. If I hit 18 in the next microcycle or two, I'm going to have to stretch the time out to 20 minutes. Which is cool because that was the original goal for this quarter, 20 reps in 20 minutes, but I think I was talking about level 2. I'm going to have to go back and check on that.
I managed to hold my first negative of the evening for 9 seconds. Tonight I rested in between for 5 minutes between rounds. The second round I did 2 negatives, the first one for nearly 8 seconds, the second was closer to 4. Another five minute rest and I had a 6 second negative followed by 5 assisted pullups (feet on a chair behind me). At this rate, I might actually be able to do 2 consecutive pullups at the end of this 4x7.
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