10/26/11

Today was a good workout. It was for the most part an upper body workout. Yesterday really taxed my legs. Overall a good strength and the metcon got my heart rate up, but was also a skills session.

Bench Press - Heavy Double - 195,205, 210 (fail, needed spot for 2nd rep)

Close Grip Bench and Dead-lift Superset (triples for both movements) - 165 lb for the bench press, increased weight on the dead-lift each set - 374, 392, 416, 425

Rest 10 minutes then...

For time:

500m Row

30 HSPU

500m Row

30 Muscle-ups (2 dips at top)

100 Double-unders

The rows went really fast (1:32, 1:35). The HSPU took me forever, these were brutal. The muscle-ups were challenging but I went about them methodically and didn't miss any reps, the double dip at the top was a rough change. The double-unders hurt my shoulders like hell, but they're just double-unders. I finished in 26:30. Overall a great chest/pressing workout.