melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES

Movements

BACK SQUAT
BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
SNATCH
THRUSTER


Archives
June 2015
July 2015
August 2015
September 2015
October 2015
November 2015
December 2015
January 2016
February 2016
March 2016
April 2016
May 2016
June 2016
July 2016
August 2016
September 2016
Tuesday, 5 July 2016, 10:42
Day 371

TUE | 6AM
Strength:
Power clean + clean + front squat + split jerk
2x 37.5kg
2x 40kg
3x 42.5kg

WOD: 2RFT
30 DUs
30 Sit Ups
30 6kg Wall Balls
400m run (...in the rain)
Time: 14 ish mins

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Friday, 1 July 2016, 09:49
Day 359 - 367

Thursday | 7PM
Strength
front squats
5@70%
4@75%
3@80%
5@75%
4@80%
3@85% 
*Dont remember the weights T_T. I think I went off 1RM 65kg F. Squats
WOD - 8 Rounds (16min cap)
6 pull ups
6 KB clean + jerk 12kg
10 KB swings
Time: 14"40
Friday | REST

Sat | 9AM
On a running 30 min clock
0-8mins (ladder)
2, 4, 6, 8, 10...
-Double KB swings 8kg
-Double KB walking lunges 
8-12 mins REST
12-20 mins
-2, 4, 6, 8, 10...
-hand release pushups
-DB snatches 15kg
20 - 22mins REST
22mins + 1km run

Sun | 7AM
6.2k run, 42"

Mon + Tue | REST

Wed | 7PM
ONE YEAR OF CROSSFIT
Back Squats
12min to Build to a heavy triple - 62.5kg
Then 2x3 at 62.5kg
Wod- JT (15min cap)
21-15-9
HSPU (green plates on side)
Tricep dips on bench
PUSH UPS
Score: DNF, got up to 3rd round but couldn't get any hspu. 

Thu | REST

Fri | 6AM
Strength
15min 1RM Clean
1x1@ 40kg 
1x1@ 45kg
1x1@ 50kg
1x1@ 52.5kg
1x1@ 55kg (PR)
1x1@ 57kg (PR!!)
1x1@ 60kg, failed multiple times..
Rest 60-90sec between each set
WOD - 5 Rounds (17min cap)
8 T2B
10 Deadlift 70kg
12 Burpees
Score: DNF, got up to last round of burpees.

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Tuesday, 31 May 2016, 11:48
Day 335 - 336

MON | 6AM
Strength:
Every 90s, 5 sets of 1x 27.5kg snatch
Every 90s, 3 sets of 1x 30kg snatch (only got 1, failed 2)

WOD:
25/20/15 For Time
25kg Push Press
Box Jumps
Pull Ups
Time: DNF. 2+30

Back Squat: 4x10 30kg
Deadlift: 4x5 52.5kg
Sumo Deadlift: 3x8 47.5kg

TUE | 7AM
Strength:
5 EMOM, 1x 42.5kg Squat Clean
Every 90s, 3 sets of 1x 45kg Squat Clean

WOD:
21-15-19 For Time
Negative Ring Dips
34kg Front Squats
Time: 8"27

Power Cleans
3x 37.5kg
3x 40kg
3x3 42.5kg (failed linking)
1x 45kg

Strict Press: 5x5 20kg

5 Rounds: 10 cal airdyne + 4 HSPU (ab mat)

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Tuesday, 17 May 2016, 09:14
Day 322

Tuesday 6AM

Strength: Find 1rm Squat Clean. 52.5kg (New PR)!

WOD: 7RFT
7 HSPU (ab mat)
7 35kg Hang squat cleans
Time: 14"58

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Saturday, 23 April 2016, 12:28
Day 296-298

Thursday. 6AM.
Strength: 5 EMOM then every 90s for 5 sets.
30, 2x32.5, 35, 37.5, 40, 2x42.5, 45 (PR), 47.5kg (failed) Clean and JerkWOD: 12min AMRAP
9 box jumps
6 pull ups
3 40kg cleans
Rounds: 5+5
Friday.
6AM.
Strength: Front Squats.5/4/3/5/4/3
50/52/55/52/55/57.5kgWOD: For Time
50-40-30-20-10
DU
20kg SDHP
Time: 14:57
6PM.
WOD: For Time
50-40-30-20-10
DU
15kg Push Press
Time: 13:33
Saturday.
9AM.
Partner WOD w/ Suzie.
5 RFT
22 24kg KBS
22 Box Jumps
400m run
22 Burpees
22 6kg Wall Balls
Time: 33 something...

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Wednesday, 6 April 2016, 19:27
Day 279-281

All 6am classes:

MONDAY
Strength: 3x6 47kg backsquats

WOD: 10 min AMRAP
5 25kg power snatch
25 DU
Rounds: 4+1 


TUESDAY
Strength: every 90 seconds
3x6 20kg strict press
3x6 30kg push press

WOD: 3x4min AMRAP w/ 1 min rest between rounds
3 37kg hang power cleans
5 HSPU (ab mat)
10 air squats
Rounds: 9+3 


WEDNESDAY
Strength: 3x6 52kg deadlift then 1x4 57kg deadlift

WOD: 3RFT
400m run
25 16kg KBS
15 Pull Ups
Time: Just under 18 minutes

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Thursday, 25 February 2016, 09:23
Day 240-244

WEDNESDAY
6AM CROSSFIT
Strength: 10 Minute EMOM
Even: 10 speed reps of 37.5kg (60%) Deadlifts
Odd: 30s hollow hold

WOD: 5x3min rounds
200m run
AMRAP
15 hand-release push ups
7 30kg hang cleans
Rounds: 6+17

THURSDAY
6AM CROSSFIT
WOD: 3x5min Rounds For Time
10 HSPU (ab mat) [can do unbroken sets]
20 Unbroken 16kg KBS
20 6kg Wall Ball Shots
30 DU
Time: 4", 4"01, 4"40

7PM CROSSFIT
WOD: 3x5min Rounds For Time
10 HSPU
20 Unbroken 16kg KBS
20 6kg Wall Ball Shots
30 DU
Time: 3"40', 4"14, 4"41

FRIDAY
6AM CROSSFIT
Strength: Every 90s for 6 sets
6kg Turkish Get Up per side

Rehab:
Hamstrings and shins

CROSSFIT GAMES TOMORROW, have to rest up. It was hard watching the class do the wod though :(

SATURDAY
10AM CROSSFIT OPENS 16.1
25ft 65lb Overhead Lunges
8 Bar Facing Burpees
25ft 65lb Overhead Lunges
8 Chest-To-Bar Pull Ups (I CAN'T BELIEVE I GOT THESE)
Score: 45 (which 7 reps from 2 full rounds)

Okay so the 16.1 wasn't as scary as I felt before actually doing the workout... The nerves went away because the task at hand was so hard that I couldn't think about anything else.

I didn't do as well as I wanted to but at the same time, I did better than I expected to. I was ready to do the scaled version but turns out, I gave the rx a go and managed to finish at least one round hahaha.... compared to everyone else who did 5+!!! But this isn't a competition against other people, it's to set a standard so I can beat myself next year!

SUNDAY
Feeling sore! No exercise.

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Friday, 19 February 2016, 09:07
Day 233-235

WEDNESDAY
6AM CrossFit
Strength
10 minutes to find 3RM Back Squat
42.5, 47.5, 52.5, 2x57.5kg
Then E2MOM for 2 Sets- 3x 52.5kg Back Squat
WOD
10 minute AMRAP
15 unbroken 16kg KBS
10 T2B
Rounds: 3+20

THURSDAY
6AM CrossFit
Conditioning
10 minute EMOM
Even: 30s max DU
Odd: 3RM hang squat clean 
32.5, 37.5, 40, 42.5kg, 1 rep 45kg
WOD
12 minute AMRAP
12 unbroken 6kg wall balls
12 push ups
12 sit ups
Rounds: 4+18

7PM CrossFit
Conditioning
10 minute EMOM
Even: 30s max DU
Odd: 3RM hang squat clean 
32.5, 37.5, 40, 42.5kg, 1 rep 45kg
WOD
12 minute AMRAP
12 unbroken 6kg wall balls
12 push ups (some were on my knees)
12 sit ups
Rounds: 5+3

FRIDAY
6AM CrossFit
20-30 minutes of rehab
WOD
10 Minute AMRAP (Opens 13.2)
5 25kg Shoulder To Overheads (I did mostly push jerks)
10 25kg Deadlifts
15 Step Ups
Rounds: 6+3

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Tuesday, 16 February 2016, 09:12
Day 230-232

SUNDAY
No exercise.

MONDAY
6AM CROSSFIT
Warm up: 
2 Rounds
200m Run
3 Inch Worms w/ Twist
4 Kips
5 Alt. Lunges w/ Shoulder Dislocations
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 25, 27.5kg, 30, 30kg
WOD:
10 Minute AMRAP
5 25kg Cluster
10 Lateral Burpees
15 Pull Ups (Linked 5!!)
Rounds: 2+13

7PM CROSSFIT
Strength:
10 Minute EMOM
Odd: Max Cal Airdyne (40)
Even: 5RM Push Press; 20, 22.5, 3x25kg
WOD:
10 Minute AMRAP
5 30kg Cluster
10 Lateral Burpees
15 Pull Ups 
Rounds: 2+5

 TUESDAY
6AM CROSSFIT
Conditioning:
10 Minute EMOM
Odd: 15 20lb Deadball Slams
Even: 30s Max HSPU (19)
WOD: 
For Time
1000m Run
25-20-15
Box Jumpes
20kg Hang Snatch 
Time: 16"40'

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Tuesday, 9 February 2016, 09:16
Day 223-225

SUNDAY
No exercise.

MONDAY
6AM CROSSFIT
WOD: 3RFT
30 16kg KBS
28 6kg Wall Balls
27 Burpees
Time: 21"58'

7PM CROSSFIT
WOD: 3RFT
30 16kg KBS
28 6kg KBS
27 Burpees
Time: 21"40'

TUESDAY
6AM CROSSFIT
Conditioning: 10 min EMOM
Odd: 3RM Hang Power Clean
25kg, 30kg, 35kg, 40kg (2 power, 1 squat), 42.5kg (1 power, 1 squat, 1 fail)
Even: 30s max cal (35 calories)

WOD: 12 minutes
Every 4 minutes, 400m run
Then AMRAP
5 30kg Push Jerks
10 Box Jumps
Rounds: 4+3

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Saturday, 6 February 2016, 12:28
Day 222

9AM CROSSFIT
Partner WOD For Time
400m run together
70 36.1kg Power Cleans
70 (Red Banded) Pull Ups
70 33.6kg Front Squats
70 T2B
400m run together
Time: 25"30'

Suzie was my partner today and DAMN THIS WOMAN IS A MACHINE. We split the movements 50/50 except for pull ups, I think she did 10 more than me hahaha...

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Friday, 5 February 2016, 08:00
Day 213-221

28/01 THURSDAY
6AM CROSSFIT
Conditioning: 10 EMOM
Odd: 4x 30kg Power Clean
Even: 10 Cal Row

WOD: 10 MIN AMRAP
15 25kg Power Clean
15 Lateral Burpees
Then 800m Run FT
Score: 2+9, 5"06

7PM CROSSFIT
Conditioning: 10 EMOM
Odd: 4x 30kg Power Clean
Even: 10 Cal Row

WOD: 10 MIN AMRAP
15 25kg Power Clean
15 Lateral Burpees
Then 800m Run FT
Score: 3+3, 4"46

29/01 FRIDAY
6AM CROSSFIT
Strength: Every 2 minutes
5x5 Back Squats

WOD: 2x5min AMRAP
7 T2B
7 25kg Power Snatches
7 Box Jumps
Score: 2+14

30/01-02/02 SAT-TUE.
Away on cruise. No exercise.

03/02 WEDNESDAY
Came back from the cruise in the morning. Still felt rocky, had light headaches.
7PM CROSSFIT
Skill: 5 EMOM
1-2 pull ups

WOD: 27-21-15-9
20kg Thrusters
Burpees
Score: DNF: Got up to the 9th round.

 04/02 THURSDAY
Went to Suzy Spoon's Vegetarian Butcher for lunch!
Spaghetti Bolognese with salad $17.50
Lasagne with salad $17.50


7PM CROSSFIT
Gymnastics: 10 EMOM
Odd: Max Strict Pull Ups (16)
Even: 30s Hanging Knee Raise Hold

WOD: Fight Gone Bad
1 min on each station x3

25kg SDHP
Box Jumps
25kg Push Press 
Cal Row
6kg Wall Balls
Rest
Score: 198

05/02 FRIDAY
6AM CROSSFIT
WOD: For Time
1000m Run
30 20kg Snatches
Time: 11"14'

Okay okay the weight for the snatches were a bit low but my head wasn't there yet... Everything seemed more blurry and that made me feel more dizzy. Was not in the mood to push through 25kg.

7PM CROSSFIT
WOD: For Time
1000m Run
30 25kg Snatches
Score: 13"30'

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Thursday, 21 January 2016, 09:18
Day 204-206

TUESDAY
6AM CROSSFIT:
Conditioning: 10 EMOM
Even: 3x 35kg touch and go power cleans
Odd: 10 calorie row

WOD: 15 minute running clock
2min max DU (39)
1min rest
12min AMRAP
6 47kg deadlifts
12 kipping leg raises
24 DU
Rounds: 3+18

HIKE TO WINIFRED FALLS WITH SARAH AND JACK:
It was about an hour's drive and a 30-40 minute walk to the falls. The heat, the burning sun, the walk... Reaching the falls was definitely worth it all!


WEDNESDAY
6AM CROSSFIT:
Skill: Handstand skills/HSPUs
Practiced proper form and pike push ups

WOD: 35 minute time cap
35 pike push ups (ab mat)
45 20" box jumps
55 6kg wall balls
Before each movement: 50m OH 11kg run, 50m OH 11kg lunges.
Time: 29"14

The lunges were death! The wall balls were so hard! Deb really helped me through my last 25 reps. If she didn't push me, I probably wouldn't have finished before time tbh.

LUNCH AT GREEN GOURMET, NEWTOWN:
We ordered SO much food (I don't think I can even remember them all)!
Top: Spring rolls, deep fried wontons, sweet potato pastry and san choy bow.
Bottom: veggie dumplings, buns (veg, pork and duck) and sui mai.
ALL THIS FOOD IS VEGAN OFCOURSE. SO MUCH GOODNESS! I really like this Vegan Chinese restaurant. They also had a buffet option! Maybe i'll revisit for the buffet hehe. I'm not sure of the price of this food... I'm guessing that it came close to $60-70 though.


DESSERT AT GELATO BLUE:
Sarah got the brownie sundae with espresso gelato ($10.50).
I got an affogato with peanut butter chocolate fudge gelato ($8.50) and a caramel cinnabun ($6).


I really didn't want to go to the 7pm crossfit class... But I consumed so much fats and processed foods that I just HAD to go, despite the 40 degree heat.

7PM CROSSFIT:
Skill: Handstand skills/HSPUs
Practiced hanstand holds.

WOD: 35 minute time cap
35 HSPU (5 with green/black, 30 with black, 5 with just the ab mat)
45 20" box jumps
55 6kg wall balls
Before each movement: 50m OH 11kg run, 50m OH 11kg lunges.
Time: 26"17

THURSDAY
Ohhhh man, woke up feeling so sore in my glutes/quads/legs overall! My arms are a bit weak aswell.
6AM CROSSFIT:
Strength: E2MOM
5x5 25kg bench press

WOD: 15 minute AMRAP
100m 2x10kg DB farmers carry
3 2x10kg man makers
6 2x10kg hang DB power cleans
12 burpees
Rounds: 4

If my coach didn't push me for the last 40 seconds, I probably wouldn't have completed the 4th round tbh... I love this community and how this box has helped me. I can't imagine not doing crossfit.

Oh and i'm trying to scrap intermittent fasting! It wasn't working with all my events happening. I've also been trying to adopt a new nutrition plan where I consume a protein smoothie after each workout.

In the mornings, it'd be coffee+carob+protein powder+almond/rice milk+100-200g banana (MEAL1). At night, it'd be spinach+100-200g banana+protein powder+cinnamon (MEAL 4).

I'd then have a proper meal 1 at around noon (MEAL 2) and another meal at 3pm-ish (MEAL 3). My calories come close to 2000. ----this is for a double training day. Single trainings days would be different as i'd have a bigger time frame to consume foods.

Today i'm only training once as i'll be going out to dinner. So will be eating meal 3 at 6:30/7PM and won't be having meal 4/protein smoothie since I didn't do that second workout.

I'm hoping that this plan works out better for me. My monthly progress photos aren't showing much progress...

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Monday, 11 January 2016, 11:37
Day 195/196

SUN
No workouts, just eating hehe. Went to Green Gourmet for lunch then Gelato Blue for dessert.

1) Spinach and chia dumplings
2) BBQ-not-pork buns (heaven!!)
3) Peking duck

We also had tofu in a sweet pine sauce with five grain rice. Total $54.40.


 I had a cinnamon cinnabun sundae with pavlova gelato ($11.50). The pavlova gelato was nice but I think i'll go with a less sugary tasting gelato as I almost died from the sweetness lol. Espresso is still my fave flavour from GB!


Mostly happy with how this day went.

 MON
SARAH WILL BE LANDING IN SYD TODAY. I'M EXCITED.

7am workout
Strength:
5 min EMOM
1x 30kg squat clean + front squat + push jerk
3x 32.5kg
1x 35kg squat clean + front squat + push jerk

5 min EMOM
1x 30kg power clean + push jerk
1x 32.5kg
3x 35kg power clean + push jerk

WOD: 4minx3 AMRAP with 1 min rest between sets
15 25kg push jerks
10 single-single-DUs
10 box jumps
Rounds: 4+15

Went to work to do some work prep then had lunch at An Lac with Sarah and Jack :) :) :)
Will post tomorrow ....or update tonight. Bai

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Monday, 28 December 2015, 23:05
Day 178-182

Thu-Sun: Was at camp. No exercise.

Mon!
9:30AM workout:
PARTNER WOD. 40 min time cap.
200x4 (relay)
15x2 16kg KBS
5x6 banded (green) pull ups
Time: 34" 40' with Deb :)

It feels good to be back at Crossfit! Days off always makes me feel lazy, fluffy and really just ceebs to do anything haha. The days at camp were good! Even though I barely spoke to anyone and spent the majority of my time in my tent.

Eek at Crossfit, we were also talking about organising a team for the Tough Mudder event in October! I'm so excited! I've been wanting to do this course for sooososo long.

6PM workout:
Find 1rm clean = 45kg NEW PR!!
Wod: 4 rounds
30cal row/airdyne
10 burpees
Max clean and jerk 25kg
Score: 6 lol was so unmotivated


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Thursday, 24 December 2015, 15:34
Day 177

Christmas Eve WOD at the box today!

 PARTNER WOD1: 8 MIN AMRAP
15 adjusted push ups
10 6kg medball clean
100m run
Rounds: 4+25
--2MIN REST--
PARTNER WOD 2: 8 MIN AMRAP
10 25kg thrusters (other partner holds 10kg plate over head)
10 plate burpees
Rounds: 4+6 
--2MIN REST--
PARTNER WOD3: COLLECTIVE MAX CLEAN IN 8 MIN
I cleaned 42.5kg [NEW PR!!!!]
Group total (3ppl): 107.5kg

Today's WOD was pretty fun. It was short, movements were simple and it really tested power through intensity. Even though I felt as if I could have cleaned 45kg, i'm happy with 42.5 as it is a new personal record.

My room is finally starting neat and tidy! I have to get my room into shape before I leave for camp so little animals (mainly mice and cockroaches) don't move in whilst i'm gone!!

Today I also baked a vegetable dish with tofu - it's high in protein - to take with me on my camp. This is so I don't have to settle for instant noodles or plain rice... My family isn't very vegan friendly lol. But it's ok! I am coming prepared!

IF (window 11am-7pm):
8am - coffee
11am - banana icecream
2:30pm - turkish bread with pasta sauce and veggies
5pm - veggie rice paper rolls with a peanut butter dipping sauce


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Monday, 21 December 2015, 18:33
Day 174

6am class--
Warm up: 3 rounds
20 skips
10 25lb G2OH
5 shoulder rotations

Strength: starting at 50% 1RM
1x3 20kg squat clean (warm up weight)
1x3 25kg squat clean
1x3 30kg
1x3 32.5kg
1x3 35kg
1x3 37.5kg
1x1 40kg
2x3 37.5kg squat clean!!! (NEW PR)

WOD: 5RFT
21 DUs
15 25kg SDHP
9 HSPU (mat+black plate)
Time: 17" 58'

------

5x4 purple banded pull ups
2x10 slow ring pulls
2x15 fast ring pulls
------
8am class--
Warm up again.
Strength:
1x3 25kg
1x3 30kg
1x3 35kg
5x3 37.5kg

-------

Watched the new Star Wars movie today! It was GOOD but I felt as if they took took long in getting to the point in some scenes. After I headed out to Newtown for lunch and my dose of Gelato Blue.

I had the "curry" plate which included mixed vegetables, black-eyed beans, rice, papadum and salad. Lentil As Anything is literally my favourite place to eat at! If it wasn't so far, i'd visit more often.



I dropped by Gelato Blue at one of the best times... Happy hour! Each scoop is $3.50, as opposed to the regular $5. I'm holding the caramel in my left and mango in my right. Mhmm!

IF is going good btw!
6am-9am (workout): 2.4L water. No preworkout or intraworkout today.
10am: 1L BCAAs
2:30pm: curry and then gelato
6pm: watermelon and spiced soy hot chocolate
Calories =  approx 1200 and i'm not even feeling hungry.

If I had meal prepped 1200 calories over 5-6 meals, i'd most probably still be feeling a little peckish. But IF allows me to have big meals which leave me satisfied. I don't normally eat this little though. I was out for the majority of the morning/early afternoon and I go to bed early, so my feeding window was unintentionally shortened. I normally consume around 2000-2400 calories.

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Thursday, 17 December 2015, 12:02
Day 170

Once I get 1 pull up, i'll be able to start training with the big guns in the level 3 class! I am currently no where near a strict pull up though...

6AM workout
Skill: Rope Climbs
Every 90 seconds, 6 sets of 1 climb.

WOD: For Time.
1000m run
then 3RFT
10 30kg hang power cleans
20 burpees over bar
Time: 15" 30'

After class, I then focused some training on exercises that will help with my pull up progression!
5x3 (purple) banded strict pull ups
2x max ring pulls (15, 20)
5x3 elevated ring pulls


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Saturday, 12 December 2015, 13:30
Day 163-165

Thursday
Post Ed Sheeran concert... Did nothing all day.

 Friday
6 am WOD: 
5 min AMRAP
5 20kg Snatches
9 6kg wall balls

1 min rest
4 min AMRAP
4 25kg snatches
9 wall balls

1 min rest
3 min AMRAP
3 25kg snatches
9 wall bals

Score: 6

8 am WOD: 
5 min AMRAP
5 25kg cleans
9 6kg wall balls

1 min rest
4 min AMRAP
4 30kg cleans
9 wall balls

1 min rest
3 min AMRAP
3 32.5kg snatches
9 wall bals

Score: 7+2

Had a "garden" burrito bowl from Beach Burrito Newtown without the cheese ($16.95). Very filling! And I made myself extra full with a scoop of Espresso vegan icecream from Gelato Blue ($5)! Anthony had the vegan Pokey Hokey icecream. I was SO full. I should probably not relive that experience...


Saturday
WOD: 25 min AMRAP
200m run with 6kg wall ball
25 6kg wall ball cleans
25 adjusted push ups
100 single skips
Rounds: 3+29
Intermittent fasting (window 10am-6pm) is going good so far! Here's my vegan cookie hehehhehe delicious. I don't like how it's "2 servings" though.


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Tuesday, 8 December 2015, 10:38
Day 161

My semester 2 results came out this morning! And PHEW, I PASSED MY UNITS. No fails. I'm so happy! I achieved shitty results but it's okay.... As long as I didn't fail. Next year though, I should work on getting better marks hahaha....

6am workout
Gymnastics: 6 min AMRAP
30s max banded kipping pull ups (~6 reps per round)
30s rest

WOD: 20 min cap
25-20-15-10
42.5kg deadlifts
Lateral bar burpees
Time: 14"40'

Find 1RM Cluster
1x1 20kg
1x1 25kg
3x1 30kg

Strength: bench press
1x10 15kg
1x5 20kg
4x3 25kg

Gymnastics: 6 min AMRAP
30s max banded strict pull ups (5th hole, green and black band)
30s rest

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