Tuesday, January 31, 2012

January 1st, 2012

Workout of the Day

A.  Weighted Pull-Up
In 8 attempts or fewer, build to a heavy single.

B.  Three sets for times of:
1000 Meter Row
25 Pull-Ups
15 GHD Sit-Ups
Rest 6 minutes

A. 53-96-105-110(F)-107.5(F)-107.5(F)
8 lb. PR. Came really close to getting 110 & 107.5. Just could not get the last inch each time.

B. 5:11, 5:22, 5:28

Rows were rough today and my grip gave out a little early on the pull-ups. I got 12 unbroken the first 2 rounds and 10 the 3rd before I had to break them up. GHDs were unbroken but not very fast.

Did about 5 sets of unbroken double-unders mixed in with the weighted pull-ups and then after part B. 20 – 39 reps each time with an average of about 28.

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