11/10/13

After two days off, I felt pretty good today.

A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 4-8 reps
Unbroken Double-Unders x 40-50 reps
Unbroken Strict Handstand Push-Ups x Max reps
5,5,5
Complete
5,5,5 - strict HSPU were rough after the muscle-ups and double-unders.

B.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (135/95 lbs)

13, 18, 25, 35 - awesome effort, really fun workout. Happy to be able to do this, last year was so frustrating being injured.

C.
3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .
For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters

867, 9.05. Pull-ups were rough after the row. Only got 13 on the first set, there were a lot of sets of 5 toward the end.

D.
Close Grip Bench Press (3 second pause at bottom of reps)
4 Sets of 6 reps (135#) @ 60 second rest
-Complete, body was toasted after the above work, not much there for this effort.