9/16/14

Today was an awesome workout. We had a group of 6 people and it went really well. It was great to have such a big positive group together. Great stuff. Really happy about the PRs. Body feels great. Pumped to train tomorrow and compete this weekend!

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 90 seconds
Weighted Strict Chest-to-Bar Pull-Ups x 4 reps @ 21X0
Rest 90 seconds

-185#, 205#, 225#, 245#, 245# (PR), 255# (f) - only got 2 reps, but this is a 2 RM OHS PR ... was really happy to PR for a 3 RM and a 2 RM.
-26# Weighted Strict C2B PU

B.
Four sets of:
Bulgarian Split Squats x 7 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.

-Used 2 x 72# KB for all sets. Ouch.

C.
For time:
7,6,5,4,3,2,1 - Bar Muscle-ups with:
7 Burpee Box Jump Overs (24") after each set of BMU

-9:29. Solid burner, fun and short workout.

D.
10 minutes of handstand walk practice

-Complete.