A. Floor Press - 9 x 3 @ 70% rest 30 seconds
B. Strict Weighted Pull-Up (1 second pause chin over top) - 3 x 5 reps rest 90 seconds
C. Pendlay Row - 4 x 5 AHAP rest 60 seconds *building*
D. Feet Elevated Inverted Row 3 x Max Reps (underhand grip)
+
5 rounds:
3 Front Squat (205/125) *from floor*
20 second L-Sit
4/2 Muscle Ups
+
Finisher:
Chest Supported Rear Delt Fly
4x20
500 ME row cold. 1:31.
ReplyDelete3x8 muscle up catch in the dip, no dip
UB,4,4,4,4
Floor press. 135 9x3
Pendlay row 135,155,155,155, 4x5
Inverted row ME 22,20,15
Metcon- 8:25
FS- all UB
L sit all split up to 10 sec with 5 sec break
Muscle up UB,UB, 2,2
Finisher
3 sets
20 windshield washers
15 chest supported rows
50 pull aparts
A. 115
ReplyDeleteB. 26# KB
C. 105, 125, 135, 145
D. 15, 16, 12
E. 8:12 @ 135#. Unbroken on muscle ups first two rounds, went downhill from there.
F. Done
A) 185
ReplyDeleteB) 44×2, 35
C) 115, 125, 135×2
D) 12, 10, 8
E) 13:42 - excuse time: my elbows felt so bad doing the MUs. Hopefully it's because I haven't done them in awhile.
F) 5# plates
I did an hour of split jerk work in oly instead of A-D. This was really helpful tonight.
ReplyDeleteMetcon: 9:52
A) 135x3 , 155x6
ReplyDeleteB) 44 for all 3 UB
C) 115, 125, 135, 135
D) 12, 10, 8
E) 11:04 - L sits KILLED me. Tried to maintain upright torso and legs straight in front of me.
F) 5# plates
Did this tonight
ReplyDeleteFloor press - up to 85, right shoulder felt dicey so stayed at 65
Weighted pull ups - 26lb kettle bell
Pendlay row - up to 95
Underhand row - 12,12,12
Metcon - 12:20, muscle ups weren't there today, went to chest to bar half way through
Flys - 10lbs
Did half of accessory work due to time