November 19th, 2012

Workout of the Day

A.  Back Squat

* Set 1 – 5 reps @ 70-75%

* Set 2 – 3 reps @ 80-85%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 2 reps @ 90%

Rest 3 minutes

B.  Four sets of:

Shoulder Press x 5 reps

Rest 90 seconds

Strict Weighted Pull-Up x 3 reps

Rest 90 seconds

C.  Complete as many rounds and reps in 6 minutes as possible of:

5 Pull-Ups

10 Burpees

A. 235×5, 285×3, 315×1, 300x2x3

B. Press: 115, 135, 140, 115 lbs.

Pronated grip strict pull-ups: 53, 71, 81×2, 75 lbs.x3

Started with 140 lbs. again on my fourth set of presses, but after two reps my right shoulder did not feel right. Dropped the weight and did a set of 5 with 115 lbs.

C. 7 rounds

Not bad (for me). But I just could not get my butterfly kip going today. Pull-ups felt easy otherwise. Although the cycle time on the burpees was not crazy fast, it did not seem slow for me either.