4/11/14

Today was a solid training session. It was a bit different than workouts I'm used to, but it was really fun and challenging. Bar muscle-ups felt better than they ever have. Pumped to bench and hit ring muscle-ups and rip up whatever else is programmed tomorrow!

A.
Three sets, not for time of:
Strict Pull-ups x 15
Double-Unders x 50 reps
Alternating Pistols x 20 reps
Rest 2-3 minutes between sets.

-Complete

B.
“Last Man Standing”

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Push Press x 1 rep
(start at 135/85 lb and add 10 lb. every minute)
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–

Picking up on the one minute segment that you would have been starting your next round of front squats…

20 Wall Ball Shots (30/20 lb) on the minute, every minute, for up to 7 minutes.

(If you make all 7 sets, terminate this portion of the workout and move on.)

(If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.)
——–
Picking up on the minute you would have been starting your next set of wall ball shots…

7/4 Bar Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
(If you cannot complete all 7/4 MUs within the designated minute, your workout is over.)

The overall goal is to keep working for as long as possible…to be the last man/woman standing.

-Push-Press - failed at 245#
-Front Squat - failed at 355#
-Wall-balls - failed at 4th minute (got 15 reps into this set, 75 total)
-Bar Muscle-ups - failed at 3rd minute (got 4 reps into this set, 18 total)

C.
Two sets of:
1600m Airdyne
Rest exactly 2 minutes

-I was on a piece of shit airdyne that didn't calculate the times, but got the distance. Still went 100% and got quality intensity out of this.

D.
3 Sets:
15 Dumbbell Anchored Sit-ups (100#)
Rest is partner's set (1:1 rest)

-Complete.