Bench Press 2-2-2-2-2-2-2-2-2-2
Muscle Ups 2-2-2-2-2-2-2-2-2-2
Alternate sets of bench press and muscle ups. If you don’t have a muscle up, perform 4 pullups and 2 dips per set. There is no time component to this workout.
5 thoughts on “Sunday 7 November”
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Did several different movements today looking for some PR’s. The result was:
Overhead Squat – 195 x 1 (20# PR)
Power Clean – 205 x 1 (30# PR)
I really enjoyed today’s workout. It felt really good (except ripping my hands to hell and back)
Round 1:
2 reps bench @ 115#, 8 pullups, 4 ring dips
Round 2:
2 reps bench @ 135#, 8 pullups, 4 ring dips
Rounds 3 – 9:
each round: 2 reps bench @ 155#, 8 pullups, 4 GHD dips
Round 10:
2 reps bench @ 145#, 8 pullups, 4 GHD dips
Great class this afternoon at CFI. Kudos to Steven Gaffin for getting his first muscle-up! Justin made the muscle-ups look easy. I saw many athletes pushing their limits on bench press.
Kudos to Daniel for his two PRs after the class!
I did Linda today for the first time.
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift (230-lbs)
BW Bench press (155-lbs)
0.75 BW Squat clean (115-lbs)
23:57
I did some active rest today at a deliberate but not full intensity pace.
6 rounds of
400m run
10 deadlifts @ 135 lbs
then 2 rounds of
400m run
30 pushups
Back and shoulders feeling pretty good. Ready to start training again tomorrow.