Saturday, February 23, 2013

February 23rd, 2013


Workout of the Day

A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps

B. For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots
***Compare to December 19, 2012.***

C. Three sets of:
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
Ring Push-Ups x 20-30 reps
(or – if you’ve struggled with Ring Dips recently, practice sets of Ring Dips – choose appropriate reps to challenge you to make them unbroken)
Rest 90 seconds


A. Muscle ups: 4 singles x 3
BJs: 12 x 3
T2Bs: 12 x 3

B. 14:25
Small PR of 0:35, 15:00 in December.
Deadlifts/C2B combo killed me today

C. GHDs: 20-20-20
Ring push-ups: 20-18-16

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