December 1st, 2012

Workout of the Day

A.  Two sets of:

L-Sit x Max Hold

Rest exactly 2 minutes

(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

B.  Two sets of:

Muscle-Ups x Max Unbroken Reps

Rest exactly 60 seconds

C.  “Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:

Row Cals =

Pull-Ups =

Squats =

STO =

TOTAL =

A. 20, 17

B. 6, 6

C. Row Cals = 87

Pull-Ups = 57

Squats = 17

STO = 17

TOTAL = 178

Pull-ups were very off.  Squats felt much worse than last time.  STO felt pretty good

Last time (July 18th I think, 2012):

Row Cals = 87

Pull-Ups = 63

Squats = 15

STO = 16

TOTAL = 178