I had an awesome workout today. A lot of things I'm not used to / movement I don't usually do. And I got some serious coaching on my kipping HSPU. I came away from today feeling a lot more confident about my ability to perform HSPU.
Dead-lift - 7 x 3 @ 325# + ~70# (bands) - 60 sec. rest - solid sets, felt good, I've never used bands
Bench Press - 60 sec. rest - my worst lift, felt good today though
3 x 3 @ 70% (165#)
3 x 3 @ 75% (175#)
2 x 2 @ 80% (190#)
2 x 1 @ 85% (200#)
3 Max Reps UB Ring Dips @ 30 sec. rest
13, 8, 7 - these were brutal right after bench pressing
3 Sets UB 15 KB Snatch (each arm) @ 30 sec. rest - used 53# for all sets - rough, one armed modalities kill me. I'm stoked to do more of this work.
3 x 5 - Strict Behind Neck Press - 95#, 95#, 115# - never done these, I need to get stronger on this ASAP.
2 x 15 - Good Mornings @ 95# - fast, felt good.
Rest 5 minutes then...
3 Rounds for time:
10 Over-the-box Jumps (24#)
10 HSPU
200m Run
14:00. This killed me. After all the pressing my HSPU were horrible. A lot of singles until I got some quality coaching on the kip. This was the best coaching I've ever gotten on kipping. It really helped. I'm so stoked to train again soon. Although I do need some much need rest tomorrow.
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