Saturday, February 9, 2013

February 9th, 2013

Workout of the Day

A. Three sets, not for time, of:
Bar Muscle-Up x 2-4 reps
L-Sit x 30-45 seconds
Rope Climb x 2-3 ascents
Double-Unders x 40-50 reps

B. Four rounds for time of:
225/155 lb Deadlift x 10 reps
Toes to Bar x 15 reps
Rest exactly 3 minutes, and then . . .

C. Three rounds of:
20 Alternating Pistols (10 each leg)
20 Ring Dips
Rest exactly 3 minutes, and then . . .

D. Two rounds for time of:
20 Pull-Ups
30 Push-Ups

A) Only went through two rounds due to time.
Bar Muscle-ups: 2-4 attempts each round.  Got my first bar muscle-up! Did 3 singles total between the two rounds.
L-sits: 20 seconds each round
Rope Climbs 2 each round
Double-unders: 42 the first round, 58 the second (10-14 rep PR)

B. 5:59
C. 12:59
D. 5:22

Conquered a goat, got a PR on another goat (double-unders), got beat down on ring-dips and pistols and then beat down on push-ups after ring dips (in a good way).  A pretty good way to start the weekend. Thanks CJ for the workout.

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