9/21/13

Today was a really fun workout. I got with 3 other bros and went HAM. A great day in the gym.

-In the warm-up I did about 10-15 muscle-ups on the rings. They didn't feel great, but not as bad as I thought they would. I haven't done one since May.

Dead-lift - 10, 10, 8, 8, 5, 3, 3, 3 -135#, 225#, 275#, 315#, 375#, 405# x 3 sets
-I pulled 405# as my 1 RM recently, glad to see my strength coming back.

Rest 15 minutes then...

'Lumberjack 20'
For time:
20 Dead-lifts (275#)
400m Run
20 KBS (2 pood)
400m Run
20 OHS (115#)
400m Run
20 Burpees
400m Run
20 CTB Pull-ups
400m Run
20 Box Jumps (24")
400m Run
20 DB Squat Cleans (2 x 45#)
400m Run

26.30. Solid workout, great day. The OHS were by far the toughest part of this. After not doing them for so long they just did not feel good at all.

-Rest 10 minutes then...

-Max Effort Sled Push @ 300# - I made it down the entire track (about a city block) without stopping, huge effort. Felt rough. Really fun day in the gym.