May 9th, 2012

Workout of the Day

A.  Three sets, not for time, of:
Handstand Push-Ups x 10 reps
Ring Row x 10 reps
(as horizontal as possible)

B.  Four sets of:
Sots Press x 3-4 reps
Rest as needed

C.  Five sets of:
Bench Press x 2-4 reps @ 20X1
(all sets should be performed at or above 85% of your 1-RM)
Rest 3 minutes

D.  Every minute, on the minute, for 8 minutes:
10 Kettlebell Swings (24/16 kg)
10/8 Pull-Ups

If you fail to complete your set in the 60 seconds, finish it and rest the remainder of the following minute, picking back up at the top of the next minute.

A. HSPUs: 7/3, 5/2/1/2, 4/2/2/2

Ring Rows 3×10

HSPUs feeling better

B. 45×4, 65×4, 70×4, 75×4

C. 235×3, 235×4, 235×3, 235×4, 240×3

Lately, my right shoulder hurts a little when I bench. I got a tip to pin my shoulders back after my 3d set and my shoulder felt much better on sets 4 & 5.

D. 6 rounds complete

I did not finish in time during the 5th minute and the 8th minute. Grip is fried from yesterday. Not an issue with the 24 kg KBS, but just could not hang on to the bar for very long during the pull-ups after the first 4 minutes.