AM
A. Shoulder Press; 7 singles @ 90+ %; rest 2min 
B. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 45 seconds x 6 sets
+
Assault Bike 3min @ 275+ watts 
1min Max Strict HSPUs
1min rest 
x5 sets 

PM
2014 Regional Workout 5
1 Legless Rope Climb (14')
200' Sprint 
(only run if you feel okay doing it, if it bothers you do a 5 Cal Assault bw each rope climb)

Results
AM
A. 150-155#
B. 185#
+
43 cals/22 reps, 43/19, 44/18, 44/ 18, 45/15

PM
5:39 (assault bike)

Morning session went well. Lately my shoulders have been feeling weak... Was tough to maintain singles at 90%. Increased the load on the sled pulls from the last time I did them. It started to fade a couple sets in, but was able to maintain continuous hand over hand pulling. That movement really works the grip! Didn't know if you wanted me to go all out and score the calories/round, so I did it anyway. Held 335-360 watts each round. I thought that the SHSPU went good. Wanted to accumulate 100 reps of volume. Was a little bit off of pace. Should of opened with a larger set the first couple sets. Was worried shoulders would fatigue early. You live and you learn. 

Afternoon session was fun. Flashbacks to regionals haha. I remember practicing this workout like 100 times. This workout has always left a sour taste in my mouth. Wanted to avoid running for now. Still trying to gain confidence back in my hip. Last time I ran was practicing the 2015 regionals chipper. Hip felt good during the run, but as soon as I rested everything tightened up and was in serious pain. Used the assault bike as an alternative. Challenging workout! Pulling strength-endurance feels stronger. Was not afraid to rush the rope into each set. Assault bike was a game changer.