November 27th, 2012

Workout of the Day

A.  Three sets of:

Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible)

Rest 60 seconds

Weighted Stationary Dips x 4-6 reps @ 20X1

Rest 60 seconds

B.  Five sets for times of:

Row 500 Meters

15/10 Handstand Push-Ups

15 Toes to Bar

5/3 Muscle-Ups

Rest 4 minutes

A. 12 Ring Rows each set, but not unbroken

6 Dips @ #20/35/44 (probably should have pushed the weight a little more, but took my shoulder a while to warm up)

B. Scaled HSPUs to 10 each round (75 total HSPUs is still a little too much for me even with kipping)

6:22, 5:47, 6:06, 7:05, 6:53

The muscle-ups were pretty tough after the HSPUs and T2Bs. Still singling with those, but I don't think that I failed on any reps until 3rd or 4th round. I was able to get 5-6 kipping HSPUs unbroken to start those off each round, and I got through the 15 T2Bs unbroken and fast all 5 rounds.  It felt good to be able to count on knocking those out relatively easily/quickly.  Big improvement there.