4/18/12

Didn't feel too great today, but got the work done.

Back Squat - 3,3,3,3,3 - 276, 308, 328, 328, 308

-knees were going in a little bit on the last reps of 328, backed down for the last set. Overall felt solid though.

Rest 10 minutes then...

4 Rounds for time:
12 Renegade Row (2 x 30# dumbbell)
12 Push-Press (2 x 30# dumbbell)
5 Muscle-ups
50 Ft Walking Overhead Lunge (right arm - 1 x 30# dumbbell)
50 Ft Walking Overhead Lunge (left arm - 1 x 30# dumbbell)

17.45. Solid metcon. The muscle-ups felt a little rough today. The renegade rows were by far the worst part of this. The first round was in 3 minutes, after that the muscle-ups started being singles and slowed me down a bit. Between the push-press and lunges my shoulders were rocked every time I'd step up to the rings. Overall a solid session though.

Rest 5 minutes then...

AMRAP 1 minute burpees:
24 burpees

Straight into...

Tabata sit-ups - scored 15 for the first 6 intervals, then 13 the last two.

Straight into...

1 minute plank hold.

-Solid finisher work. Overall a good day.