6/23/16

This morning was an okay session.... I felt much better than on Tuesday, so the extra rest I took was definitely needed. PRed the first part of the workout, which was cool. Strict press felt solid... but by the time I benched and dip the bodyweight stuff I was extremely taxed. Got a big pump and just had fun today, it was a nice change. 

A.
2 RFT:
20 Muscle-ups
7 Rope Climbs

-12:20 (2 minute PR) ... opened up with a set of 12 then 4/4 to finish the first 20 MU in under 2 minutes. Rope climbs were very time consuming. Overall this is a great workout, albeit very challenging. It was nice to PR. 

B. 
On a 15:00 clock: 
Fat Bar Strict Press to 3 RM 
Rest as needed 

-95#, 145#, 165#, 170# ... felt very solid, probably more there, but called it. 

C. 
Bench Press 4 sets of x 8 @ 70-75% (175-185#) 
 Rest as needed 

-175#, 185#, 185# (fail - 7 reps), 175# (fail - 7 reps) ... rough after parts A and B. Didn't feel great. 

D. 
3 Sets of: Weighted Strict Dips (25#) x 6 reps + Max Reps Unweighted 
Rest as needed 

-9,8,7 reps 

E.
3 Sets of: Weighted Strict Pull-ups (25#) x 6 reps + Max Reps Unweighted 
Rest as needed 

-6,5,4 reps 

F.
3 Super-Sets: 
DB Skull Crushers (2 x 25# DB) x 15 reps +  Fat Barbell Curl (45#) x 15 reps 
Rest as needed 

-Complete ... went very slow on these tempos and tried to get as much as a pump as possible. Fun way to finish the workout.