Terrible day. Yesterday's workout beat me up. Who programs this stuff?
Strength:
Power Snatch (Goal 190x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets: 190x 0,0,1
Push Press (Goal: 235x3, 90% x5, 80% x7):
- Warm Ups: 100x5, 140x4, 190x3, 230x2, 280x0
- Work Sets: 235x3, 212x5, 188x7
Conditioning:
- None.
My entire posterior chain was sore from 90 KB swings @ 88 lbs yesterday. I shouldn't be that sore, but I was. I had no power in my hips today and started actually getting a headache. Crazy. Need rest and food.
4.30.2013
4.29.2013
Monday 4.29.13
Strength:
Back Squats (Goal: 405x3, 90% x5, 80% x7):
- Warm Ups: 175x5, 225x4, 265x3, 315x2, 355x1
- Work Sets: 405x2, 365x4, 325x6- Second rep @ 405 was tough enough that I didn't feel good going for a 3rd without a spotter.
Weighted Pull Ups:
- Warm Ups: 5, 5, 5 (Unweighted, chest to bar)
- Work Sets: +25x 5, 5, 5, 5, 5
Conditioning:
3 Rounds for time of:
- 30 KB Swings @ 88 lbs
- 20 Box Jumps @ 24"
- 50 Double Unders
Time: 15:46.
I was hoping for sub 15:00 but the KB swings smoked me more than I thought they would. That's the most reps I've ever done with the 88 lbs bell, though, so I was happy with the effort. Last set of DU's was unbroken, too.
Back Squats (Goal: 405x3, 90% x5, 80% x7):
- Warm Ups: 175x5, 225x4, 265x3, 315x2, 355x1
- Work Sets: 405x2, 365x4, 325x6- Second rep @ 405 was tough enough that I didn't feel good going for a 3rd without a spotter.
Weighted Pull Ups:
- Warm Ups: 5, 5, 5 (Unweighted, chest to bar)
- Work Sets: +25x 5, 5, 5, 5, 5
Conditioning:
3 Rounds for time of:
- 30 KB Swings @ 88 lbs
- 20 Box Jumps @ 24"
- 50 Double Unders
Time: 15:46.
I was hoping for sub 15:00 but the KB swings smoked me more than I thought they would. That's the most reps I've ever done with the 88 lbs bell, though, so I was happy with the effort. Last set of DU's was unbroken, too.
4.28.2013
4.27.2013
4.26.2013
Friday 4.26.13
Strength:
Deadlifts (Goal: 495x1, 90% x3, 80% x5):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets: 495x0, 446x1, 396x5- I had nothing in the tank today.
Weighted Ring Dips:
- Warm Ups: 0x5, 10x4, 20x3, 30x2, 40x1
- Work Sets: 15x8, 8, 8- Move up to 20 next week.
Barbell Row:
- 225x5, 5, 5
Warrior Sit Ups:
- 10, 10, 10, 10, 10
Conditioning:
- Off
Deadlifts (Goal: 495x1, 90% x3, 80% x5):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets: 495x0, 446x1, 396x5- I had nothing in the tank today.
Weighted Ring Dips:
- Warm Ups: 0x5, 10x4, 20x3, 30x2, 40x1
- Work Sets: 15x8, 8, 8- Move up to 20 next week.
Barbell Row:
- 225x5, 5, 5
Warrior Sit Ups:
- 10, 10, 10, 10, 10
Conditioning:
- Off
4.25.2013
Thursday 4.25.13
Strength:
Overhead Squats (Goal: 240x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 240x1, 216x2, 192x5- Couldn't get stabilized in the bottom today.
Bar Muscle Ups/ Chest to Bar Chin Ups:
- 0 BMU's and a bunch of C2B Chin Ups
Weighted Chin Ups:
- +25x 5, 5, 5, 5, 5
Snatch Push Presses:
- 45x5, 65x5, 85x5, 105x5, 125x5
GHD Sit Ups:
- 10, 10, 10, 10, 10
Overhead Squats (Goal: 240x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 240x1, 216x2, 192x5- Couldn't get stabilized in the bottom today.
Bar Muscle Ups/ Chest to Bar Chin Ups:
- 0 BMU's and a bunch of C2B Chin Ups
Weighted Chin Ups:
- +25x 5, 5, 5, 5, 5
Snatch Push Presses:
- 45x5, 65x5, 85x5, 105x5, 125x5
GHD Sit Ups:
- 10, 10, 10, 10, 10
4.24.2013
4.23.2013
Tuesday 4.23.13
Strength:
Power Cleans (Goal: 3x3 @ 260):
- Warm Ups: 65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets: 260x2, 1, 1- Had no explosiveness today
Shoulder Press (Goal: 205x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 75x4, 115x3, 155x2, 195x1
- Work Sets: 205x1, 185x4, 165x7
Conditioning:
Two Rounds for Time:
- 100 Double Unders
- 25 Push Presses @ 95 lbs
- 20 GHD Sit Ups
Time: 9:57
Power Cleans (Goal: 3x3 @ 260):
- Warm Ups: 65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets: 260x2, 1, 1- Had no explosiveness today
Shoulder Press (Goal: 205x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 75x4, 115x3, 155x2, 195x1
- Work Sets: 205x1, 185x4, 165x7
Conditioning:
Two Rounds for Time:
- 100 Double Unders
- 25 Push Presses @ 95 lbs
- 20 GHD Sit Ups
Time: 9:57
4.22.2013
Monday 4.22.13
Strength:
Front Squats (Goal: 310x3, 90% x5, 80% x7):
- Warm Ups: 80x5, 130x4, 170x3, 220x2, 260x1
- Work Sets: 310x3, 279x5, 248x7
Bar Muscle Ups/ Chest to Bar Pull Ups:
- 0/4, 0/3, 0/2, 0/1, 0
Weighted Pull Ups:
- +80x1, +55x4, +30x6
Conditioning:
4 Rounds for Time of:
- 400m Run
- 50 squats
Time: 15:53
My legs will be wrecked tomorrow for sure.
Front Squats (Goal: 310x3, 90% x5, 80% x7):
- Warm Ups: 80x5, 130x4, 170x3, 220x2, 260x1
- Work Sets: 310x3, 279x5, 248x7
Bar Muscle Ups/ Chest to Bar Pull Ups:
- 0/4, 0/3, 0/2, 0/1, 0
Weighted Pull Ups:
- +80x1, +55x4, +30x6
Conditioning:
4 Rounds for Time of:
- 400m Run
- 50 squats
Time: 15:53
My legs will be wrecked tomorrow for sure.
4.21.2013
Sunday 4.21.13
Strength:
Power Snatch (Goal: 3x3 @ 185):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets: 185x 3, 3, 3
Push Press (Goal: 230x3, 90% x5, 80% x7):
- Warm Ups: 95x5, 135x4, 185x3, 225x2, 275x1- PR!
- Work Sets: 230x3, 207x5, 184x7
Conditioning:
10:00 AMRAP of:
- 10 Push Ups
- 10 American KB Swings @ 88 lbs
- 10 Hollow Rocks
Score: 7 Rounds + 4 Push Ups
4.20.2013
Friday 4.19.13
Unplanned rest day. I ended up sleeping for like 14 hours. I hope I'm not getting sick!
4.18.2013
Thursday 4.18.13
Strength:
Back Squats (Goal: 400x3, 90% x5, 80% x7):
- Warm Ups: 170x5, 220x4, 260x3, 310x2, 350x1
- Work Sets: 400x3 (PR!), 360x3, 320x4
Bar Muscle Ups/ Chest to Bar Chin Ups:
- 0/4, 0/3, 0/2, 0/1, 0
Weighted Chin Ups:
- +80x3, +55x5, +30x7
Core Superset:
- GHD Sit Ups: 3x10
- GHD Hip Extensions: 3x10
Conditioning:
- None
I hit a big back squat PR today, but then I had nothing left in the tank for the second two sets. Couldn't get any bar muscle ups again, but weighted chin ups felt good. I had no energy left for conditioning so I skipped it.
Back Squats (Goal: 400x3, 90% x5, 80% x7):
- Warm Ups: 170x5, 220x4, 260x3, 310x2, 350x1
- Work Sets: 400x3 (PR!), 360x3, 320x4
Bar Muscle Ups/ Chest to Bar Chin Ups:
- 0/4, 0/3, 0/2, 0/1, 0
Weighted Chin Ups:
- +80x3, +55x5, +30x7
Core Superset:
- GHD Sit Ups: 3x10
- GHD Hip Extensions: 3x10
Conditioning:
- None
I hit a big back squat PR today, but then I had nothing left in the tank for the second two sets. Couldn't get any bar muscle ups again, but weighted chin ups felt good. I had no energy left for conditioning so I skipped it.
4.16.2013
Tuesday 4.16.13
Strength:
Deadlift (Goal: 490x1, 90% x3, 80% 5, all without a belt):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets: 490x1, 441x3, 392x5
Ring Dips:
- Warm Ups: 5, 5, 5
- Work Sets: +10 lbs x8, 8, 8, 8, 8- Go up to 15 lbs next week.
Conditioning:
5 Round for time of:
- 5 Power Cleans @ 205 lbs
- 10 Burpee Pull Ups
Time: 11:03
Deadlift (Goal: 490x1, 90% x3, 80% 5, all without a belt):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets: 490x1, 441x3, 392x5
Ring Dips:
- Warm Ups: 5, 5, 5
- Work Sets: +10 lbs x8, 8, 8, 8, 8- Go up to 15 lbs next week.
Conditioning:
5 Round for time of:
- 5 Power Cleans @ 205 lbs
- 10 Burpee Pull Ups
Time: 11:03
4.15.2013
Monday 4.15.13
Strength:
Overhead Squats (Goal: 235x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 235x3, 212x5, 188x7
Bar Muscle Ups/ Hips to Bar Pull Ups:
- 0/5, 0/4, 0/3, 0/3, 0/1
Weighted Pull Ups:
- +80x1, +55x3, +30x5
Conditioning:
"DT"- 5 Rounds for time of:
- 12 Deadlifts @ 155
- 9 Hang Power Cleans @ 155
- 6 Push Jerks @ 155
Time: 6:55 (PR!)
I experimented with bringing my grip in by a few inches with my overhead squats, which takes some of the stress off of my wrists. I need to find my sweet spot there because I felt very wobbly in the hole. I couldn't get ANY bar muscle ups today for some reason, I just didn't feel awake or explosive enough. I think I need a better warm up. Weighted pull ups just sucked. I wanted 3, 5, and 7 reps and only could muster 1, 3, and 5. The conditioning, however, surprised me because I was able to hit a 46 second PR. I guess I finally woke up.
Overhead Squats (Goal: 235x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 235x3, 212x5, 188x7
Bar Muscle Ups/ Hips to Bar Pull Ups:
- 0/5, 0/4, 0/3, 0/3, 0/1
Weighted Pull Ups:
- +80x1, +55x3, +30x5
Conditioning:
"DT"- 5 Rounds for time of:
- 12 Deadlifts @ 155
- 9 Hang Power Cleans @ 155
- 6 Push Jerks @ 155
Time: 6:55 (PR!)
I experimented with bringing my grip in by a few inches with my overhead squats, which takes some of the stress off of my wrists. I need to find my sweet spot there because I felt very wobbly in the hole. I couldn't get ANY bar muscle ups today for some reason, I just didn't feel awake or explosive enough. I think I need a better warm up. Weighted pull ups just sucked. I wanted 3, 5, and 7 reps and only could muster 1, 3, and 5. The conditioning, however, surprised me because I was able to hit a 46 second PR. I guess I finally woke up.
4.14.2013
4.12.2013
Friday 4.12.13
Strength:
Power Clean (Goal: 255x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 255x3, 3, 3- Slow elbows today. My third set was the best. Next time 260.
Shoulder Press (Goal: 200x3, 90% x5, 80% x7):
- Warm Ups (Push Press): 95x5, 135x4, 185x3, 225x2, 270x1- PR!
- Work Sets (Strict Press): 200x3, 280x5, 160x7. Next time 205 for the first set.
Conditioning:
- None. Got a late start today and feeling a little drained being on day 9 of ultra low carbs. Tomorrow I will hit one last glycogen depletion workout to in the afternoon, then a glorious carb night, son!
Power Clean (Goal: 255x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 255x3, 3, 3- Slow elbows today. My third set was the best. Next time 260.
Shoulder Press (Goal: 200x3, 90% x5, 80% x7):
- Warm Ups (Push Press): 95x5, 135x4, 185x3, 225x2, 270x1- PR!
- Work Sets (Strict Press): 200x3, 280x5, 160x7. Next time 205 for the first set.
Conditioning:
- None. Got a late start today and feeling a little drained being on day 9 of ultra low carbs. Tomorrow I will hit one last glycogen depletion workout to in the afternoon, then a glorious carb night, son!
4.11.2013
Thursday 4.11.13
Strength:
Front Squats (Goal" 310x3, 90% x5, 80% x7):
- Warm Ups: 80x5, 130x4, 160x3, 220x2, 260x1
- Work Sets: 310x2, 279x3, 248x5- Felt pretty depleted and dizzy on these today.
Weighted Chin Ups:
- Warm Ups: Unweighted Chest to Bar Chin Ups x5, 4, 3, 2, 1- These included 3 bar Muscle Ups, which I was never able to get until today.
- Work Sets: +80x1, +55x4, +30x6- Felt weak.
Conditioning:
AMRAP in 12:00 of:
- 10 Deadlifts @ 115 lbs
- 7 Front Squats
- 5 Push Presses
Score: 8 Rounds + 2 Deadlifts
Front Squats (Goal" 310x3, 90% x5, 80% x7):
- Warm Ups: 80x5, 130x4, 160x3, 220x2, 260x1
- Work Sets: 310x2, 279x3, 248x5- Felt pretty depleted and dizzy on these today.
Weighted Chin Ups:
- Warm Ups: Unweighted Chest to Bar Chin Ups x5, 4, 3, 2, 1- These included 3 bar Muscle Ups, which I was never able to get until today.
- Work Sets: +80x1, +55x4, +30x6- Felt weak.
Conditioning:
AMRAP in 12:00 of:
- 10 Deadlifts @ 115 lbs
- 7 Front Squats
- 5 Push Presses
Score: 8 Rounds + 2 Deadlifts
4.10.2013
4.09.2013
Tuesday 4.09.13
Strength:
Power Snatches (Goal: 180x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets: 180x 3, 3, 3- This is the weight I reset to from 200, where I failed 3 weeks in a row.
Bench Presses (Goal: 265x3, 90% x5, 80% x7):
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets: 265x1- I stopped here because of shoulder pain, which has been constant over the last few months, especially in this lift. I think I'm going to ditch the bench for a while to see if it improves. Next week I'll sub in another press movement.
Conditioning:
For Time:
- 100 Double Unders
- 30 Overhead Walking Lunges with a 45 lbs bumper
- 30 Pull Ups
- 30 Overhead Walking Lunges
- 30 Pull Ups
- 30 Overhead Walking Lunges
- 100 Double Unders
Time: 16:17
I was moving through this consistently, but not overly fast. I'm feeling a little depleted today on day 6 of ultra low carbs.
Power Snatches (Goal: 180x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x0
- Work Sets: 180x 3, 3, 3- This is the weight I reset to from 200, where I failed 3 weeks in a row.
Bench Presses (Goal: 265x3, 90% x5, 80% x7):
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2
- Work Sets: 265x1- I stopped here because of shoulder pain, which has been constant over the last few months, especially in this lift. I think I'm going to ditch the bench for a while to see if it improves. Next week I'll sub in another press movement.
Conditioning:
For Time:
- 100 Double Unders
- 30 Overhead Walking Lunges with a 45 lbs bumper
- 30 Pull Ups
- 30 Overhead Walking Lunges
- 30 Pull Ups
- 30 Overhead Walking Lunges
- 100 Double Unders
Time: 16:17
I was moving through this consistently, but not overly fast. I'm feeling a little depleted today on day 6 of ultra low carbs.
4.08.2013
Monday 4.08.13
Strength:
Back Squats (Goal: 395x3, 90% x5, 80% x7):
- Warm Ups: 165x5, 215x4, 255x3, 305x2, 345x1
- Work Sets: 395x3, 356x5, 316x7
Hips to Bar Pull Ups:
- 5, 4, 3, 2, 1- I use these as transition work towards bar muscle ups, and as warm ups sets for my weighted pull ups. My hips did not actually get to the bar on any of these reps, but I'm working on it.
Weighted Pull Ups:
- 75x3, 50x5, 25x7
Conditioning:
AMRAP in 10:00 of:
- 5 Power Cleans @ 155 lbs
- 7 GHD Sit Ups
- 9 Wall Balls
Score: 5 rounds even
I am on day 5 of a 10 day stretch of eating no more than 30 grams of carbs a day, mostly from veggies, so I was shocked that my strength numbers were so good today. I was NOT shocked, however, that my conditioning sucked. That was a combination of no carbs, no food preworkout, and taking WAY too long today to get after it.
Back Squats (Goal: 395x3, 90% x5, 80% x7):
- Warm Ups: 165x5, 215x4, 255x3, 305x2, 345x1
- Work Sets: 395x3, 356x5, 316x7
Hips to Bar Pull Ups:
- 5, 4, 3, 2, 1- I use these as transition work towards bar muscle ups, and as warm ups sets for my weighted pull ups. My hips did not actually get to the bar on any of these reps, but I'm working on it.
Weighted Pull Ups:
- 75x3, 50x5, 25x7
Conditioning:
AMRAP in 10:00 of:
- 5 Power Cleans @ 155 lbs
- 7 GHD Sit Ups
- 9 Wall Balls
Score: 5 rounds even
I am on day 5 of a 10 day stretch of eating no more than 30 grams of carbs a day, mostly from veggies, so I was shocked that my strength numbers were so good today. I was NOT shocked, however, that my conditioning sucked. That was a combination of no carbs, no food preworkout, and taking WAY too long today to get after it.
4.07.2013
Saturday 4.06.13
Strength:
Deadlift (Goal: 485x1, 90% x3, 80% x5):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets: 485x1, 437x3, 388x5
Ring Dips:
- Warm Ups: Bar Dips x 8, 6, Ring Dips x4
- Work Sets: +10x 8, 7, 6, 5, 5- 31 total reps
Conditioning:
5 Rounds for time:
- 5 KB Snatches per arm @ 53 lbs
- 10 Wall Balls
- 150m Row
Time: 9:46
Deadlift (Goal: 485x1, 90% x3, 80% x5):
- Warm Ups: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets: 485x1, 437x3, 388x5
Ring Dips:
- Warm Ups: Bar Dips x 8, 6, Ring Dips x4
- Work Sets: +10x 8, 7, 6, 5, 5- 31 total reps
Conditioning:
5 Rounds for time:
- 5 KB Snatches per arm @ 53 lbs
- 10 Wall Balls
- 150m Row
Time: 9:46
4.06.2013
Friday 4.05.13
Strength:
Overhead Squats (Goal: 230x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 230x3, 207x5, 184x7
Hips to Bar Pull Ups:
- 5, 4, 3, 2, 1
Weighted Chin Ups:
- I skipped these to let my ripped hand heal.
Conditioning:
Complete for time:
- 800m Run
- 50 Burpees
- 800m Run
Time: 12:18
Overhead Squats (Goal: 230x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 230x3, 207x5, 184x7
Hips to Bar Pull Ups:
- 5, 4, 3, 2, 1
Weighted Chin Ups:
- I skipped these to let my ripped hand heal.
Conditioning:
Complete for time:
- 800m Run
- 50 Burpees
- 800m Run
Time: 12:18
Thursday 4.04.13
Warm Up:
Thrusters:
- 45x5, 95x4, 135x3, 185x2, 225x1
Chest to Bar Pull Ups:
- 3, 3, 3, 3, 3
CrossFit Open Workout 13.5
As Many Rounds as possible in 4:00 of:
- 15 Thrusters @ 100 lbs
- 15 Chest to Bar Pull Ups
* If you get 3 completed rounds in 4:00, the new cap is 8:00, if you complete 6 rounds in 8:00 your new cap is 12:00, etc.
Score: 47 reps. Pathetic score. The thrusters were easy and unbroken, but my right hand, which I ripped open on Monday practicing bar muscle ups, could not hold onto the bar for the pull ups.
4.02.2013
Tuesday 4.02.13
Strength:
Power Cleans (Goal: 255x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 255x2, stopped because the big tear in my right palm was tearing open even more.
Shoulder Press (Goal: 200x3, 90% x5, 80% x7):
- Press/ Push Press: 95x5/5, 135x4/4, 185x3/3, 225x0/2, 270x0
- Press Sets: 200x1- stopped there because my ripped palm made it almost impossible to grip the bar.
Conditioning:
AMRAP in 12:00 of:
- 5 1-Arm KB Swing each arm (10 total, 70 lbs)
- 5 Box Jumps @ 24"
- 100m Sprint
Score: 8 full rounds + 6 KB swings into the next round.
I HATE tearing my hands because it affects everything I do for the next week.
Power Cleans (Goal: 255x 3x3):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 255x2, stopped because the big tear in my right palm was tearing open even more.
Shoulder Press (Goal: 200x3, 90% x5, 80% x7):
- Press/ Push Press: 95x5/5, 135x4/4, 185x3/3, 225x0/2, 270x0
- Press Sets: 200x1- stopped there because my ripped palm made it almost impossible to grip the bar.
Conditioning:
AMRAP in 12:00 of:
- 5 1-Arm KB Swing each arm (10 total, 70 lbs)
- 5 Box Jumps @ 24"
- 100m Sprint
Score: 8 full rounds + 6 KB swings into the next round.
I HATE tearing my hands because it affects everything I do for the next week.
4.01.2013
Monday 4.01.13
Strength:
Front Squats (Goal: 305x3, 90% x5, 80% x7):
- Warm Ups: 75x5, 125x3, 165x3, 215x2, 255x1
- Work Sets: 305x3, 275x5, 245x7
Ring Pull Ups:
- 5, 4, 3, 2, 1
Weighted Pull Ups:
- 75x2
Bar Muscle Up Attempts:
- A lot. I stopped weighted pull ups to try and get one of these and I was close, but got none.
Conditioning:
Rounds for Time of:
- 1 Push Press @ 205
- 1 Chest to Bar Pull ups
- 1 Push Press
- 3 C2B Pull UPs
- 1 Push Press
- 5 C2B Pull Ups
Time: I finished 3 rounds in a bout 6:00 then ripped my hand so I stopped. I really didn't want to tear my hands but the stupid bar muscle ups were really on my hands.
Front Squats (Goal: 305x3, 90% x5, 80% x7):
- Warm Ups: 75x5, 125x3, 165x3, 215x2, 255x1
- Work Sets: 305x3, 275x5, 245x7
Ring Pull Ups:
- 5, 4, 3, 2, 1
Weighted Pull Ups:
- 75x2
Bar Muscle Up Attempts:
- A lot. I stopped weighted pull ups to try and get one of these and I was close, but got none.
Conditioning:
Rounds for Time of:
- 1 Push Press @ 205
- 1 Chest to Bar Pull ups
- 1 Push Press
- 3 C2B Pull UPs
- 1 Push Press
- 5 C2B Pull Ups
Time: I finished 3 rounds in a bout 6:00 then ripped my hand so I stopped. I really didn't want to tear my hands but the stupid bar muscle ups were really on my hands.
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