9/2/14

Today was a very solid training session. Felt great on the muscle-ups and bench... C2B pull-ups were a little rough though. I felt great on the first set (went unbroken), but my arms fatigued very quickly. Pumped to train tomorrow!

A.
Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 3 reps
Minute 2 – Handstand Walk x 10-15 Meters

-Complete, strict muscle-ups were great, handstand walk is coming along. I can at least now always go a distance instead of just eating shit at half of my attempts.

B.
Bench Press
*Set 1 – 5 reps @ 65% (165#) of tested 1-RM
*Set 2 – 3 reps @ 75% (190#)
*Set 3 – 1 rep @ 85% (215#)
*Set 4 – 3 reps @ 85% (215#)
*Set 5 – 2 reps @ 90% (230#)
*Set 6 – 1 rep @ 95% (240#)
*Set 7 – 8 reps @ 80% (205#)
*Set 8 – 8 reps @ 80% (205#)
Rest exactly 2 minutes between sets.

-240# felt really solid for the single ... sets at 205# were 6 and 5 legit reps, with the extra reps needing a little spot. Solid training.

C.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
20 Chest-to-Bar Pull-Ups
Complete each set as quickly as possible. Note times for each set.

-2:42 - UB
-3:35 - 10/3/2/3/2
-4:09 - 5/5/3/2/3/1/1
-4:01 - 5/5/5/3/1/1
-4:15 - 5/5/5/2/1/1/1

D.
2 Sets of Max Reps:
DB Incline Bench Press (2 x 45# DB)
Rest as needed

-24, 20. Huge pump.