Monday, January 30, 2012

January 30th, 2012

Workout of the Day

A.  Two sets for max reps of:
Unbroken Muscle-Ups
Rest 90 seconds
L-Sit (Max Hold – in seconds)
Rest 90 seconds
Strict Handstand Push-Ups
Rest 90 seconds

B.  Four sets of:
Deadlift x 3 reps
Rest 3 minutes
(build to a heavy triple)

C.  Five sets for max reps:
30 seconds of 155/105 lb. Ground to Overhead
Rest 90 seconds

A) MU: 3, 4 (Fast singles, not unbroken)
L-sit: 23, 21 seconds
Hspu: 5, 6

B) 335×3, 385×3, 395×3, 405×3

C) 7 (singles), 6 (singles), 8 (unbroken), 7 (4/3), 7 (unbroken) = 35 reps

Really felt the GHDs from Saturday during the L-sits.  I matched my 3RM PR for deadlift that I set back in July.  Felt good on part C.  155 lbs felt pretty heavy until I threw it around a little (maybe a little more warm up next time), then I was able to go unbroken/touch and go.  On the last 2 sets I was about halfway thru the 8th rep when the clock hit 30 seconds.  I think I probably could have got 8 on a couple more sets if I did this again.  Big improvement on my ability to cycle thru medium heavy C&J reps since December 1st.  Thanks C.J. Martin!

No comments:

Post a Comment