6/15/19

Today's workout was deceptively challenging. Got through most of what I wanted to... but had to modify the conditioning a lot due to a shit-show in the gym ... almost no space and a total cluster fuck of people. Still got a good workout out of this, but it was a bunch of unneeded stress.

A.

Pull-up Complex:

5 Rounds

5 Strict Pull-ups

5 Kipping Pull-ups

5 Butterfly Pull-ups

5 C2B 

Rest as needed for unbroken sets

-Complete ... this was good training ... surprisingly difficult. 

B.

Back Squat 

8 x 2  - every 1:30

-Complete ... kept these very light and did 8 sets of 2 at 275# ... no pain in my back, which was good. Always nervous about re-injury... but these felt very easy/painfree. 

C.

3 rounds, not for time:
20 Weighted box step ups (alternating) (24/20") 

10 DB Shoulder Press

10 Back Extensions 

25 Push-ups

-Complete ... used 2 x 50# DB for both the step-ups and the shoulder press

D.
Every 5 for 25 (5 sets) of:
20/15 Cal Bike
20 GHD Sit-ups

-Really pushed the pace here, was trying to finish each set in 1:45-1:55