Wk.1 - L3D2 - 5 rds for time, 7:35.
Averaged 1.5 minutes per round and 2.5 minutes recovery between rounds, for a total time of 20 minutes.
Pull-ups. All dead hang, no kipping, full ROM, slow, and NO chins! Yes! I know there's not a lot of difference between pulls and chins, but mastering pulls is essential if I'm ever going to do a muscle-up.
Push-ups. 10 in a row, 5 times in a row, no subs, no breaking into smaller sets, slooowww up and down. I probably should have elevated my feet or put a pack on. These were easy. For some reason, pushing is much easier for me then pulling.
Squats. These were the hardest, which is a first for me. I held a 20# medicine ball throughout, concentrated on form and doing them slowly without breaking them up into smaller sets. No problems, but I'll feel it in the morning.
I got on the scale and I haven't lost an ounce since the last time I weighed. That's probably because my diet is not consistent. But, I have noticed more room in the waist of my pants and a little less room in my shirts, especially through the chest and shoulders. My blood pressure is down 8 or 10 points, resting heart rate down 5 beats. Over-all I'm greatly encouraged. And I'm really glad I layed off a week before tackling this level, it is hard! I had stopped getting sore towards the last few weeks on L2; but I've had considerable soreness every day so far on L3.