Monday, January 21, 2013

January 21st, 2013

Workout of the Day

A. Muscle-up skill practice

B. Every other minute for 10 minutes:
- AMRAP of muscle-ups for 30 seconds

C. For time:
15 Ground to Overhead w/ 115 lbs.
30 Chest-to-Bar Pull-Ups
15 Thrusters w/ 115 lbs.
20 Burpees Over the Barbell
15 Overhead Squats w/ 115 lbs.
30 Toes to bar

A. Complete

B. 3-4 each minute
Got a couple of no false-grip muscle-ups to start some of the later rounds.

C. 13:06
Tried to stay smooth and under control with the lower (RX’D was 135#s) weight.  Still inching my way back to being 100%.  Did 30 T2Bs vs. muscle-ups at the end.  Would not have been able to hit those very hard after A&B.  C2Bs and T2Bs were pretty good today.

D. 2 rounds, not for time of:
12 Back extensions
12 GHDs

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