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