great workout

Today was another one of those workouts that I love. My goal i set for this year is to be able to do 20 dead hang pullups. I was pretty happy to get 14 today. its not 20 but it was more than i thought i was capable of so i'm good with that. I used to spend so much time working on negative reps that I could probably increase my pullup max if I come down a little faster. I love graceful pullups so i've alway focused on a slow 2 count negative. I'm curious to see how my reps increase by going to a 1 count negative on the pullup. I worked until 2am last night so i was surprised i even stayed awake for the workout. The sprints were awesome too. they were just short enough that we could go all out. Kind of a mind game. if they were 40 second sprints, we all would have held back a little(or at least i would have).



Warmup
band walk
squat walk
monster walk
bear crawl
frog hop
inch worm

skill:
15 2HS on the minute. 6 minutes
24K for all 6

max pullups/pushups rest 3 min
14/33 (did dead hang pullups and chest to floor pushups on all sets)
7/13
7/21 (rested in pike position on pushups for last set)

shuttle run 30/30
8x


Diet:
8am Meal Replacement Shake
10:30am Meal Replacement Shake
1pm Powerbar(because it was free at work. Yuck though)
4pm Powerbar(yuck again)
6pm quinoa and pinto beans with tofu
8pm 2 corn tortillas with green chile
11pm 1 meal replacement shake