4/5/14

Had a super awesome workout this morning. I felt great on the muscle-ups at the end. Really fun saturday morning in the gym with my bros. Great stuff. I added in the pull-up/bench press/muscle-up work, but I wanted to hit my weaknesses. I need some much needed rest tomorrow. Looking forward to eating and resting up and hitting it hard come Monday morning!

A1. Death by Weighted Strict Pull-ups (underhand) (25#)

-Score: 8 rounds, finished rounds 9 and 10 unweighted

Rest 2 minutes...

A2. Max Strict Overhand Pull-ups

-9 reps, really smoked my arms.

B1. Bench Press - 3 x 3 @ 205#
B2. Max Reps Reverse Grip Bench @ 135#: 11 reps

-I've never done reverse grip bench press. It was definitely different.

C.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

E.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

-10 S2O
-10 KBS
-10:20 - the KBS killed me on the last set, grip was totally shot.

F1.
Every 2 minutes for  10 minutes (5 sets):
1 Strict Muscle-up + 3 Kipping Muscle-ups

-Complete, no missed reps. Strict MU felt really good, I haven't done them in probably over a year.

Rest 4 minutes then...

F2.
AMRAP 1 minute:
Max Muscle-ups

-9 reps... 5/2/1/1