August 6, 2012
1) 3 rounds not for time:
4 – 8 muscle ups
max L sit
6 x bridge ups
2) Back Squat
3 x 3 @ 100% of last 3 RM
Rest 3 minutes between sets
3) Press behind the neck (strict):
4 x 5 reps
Rest 2 -3 minutes between sets
4) 5 rounds for time:
8 overhead squats (115/75lb)
40 double unders
6:03 on metcon
got 8 unbroken muscle ups for the first time ever today! had to back down to 315 on back squats instead of 325 – some days are like that! worked up to 135 on strict press. 3:50 on met con. good session!! Shoulders feel great and this makes my training so much more productive!!!
7:58 on the metcon. Slow but I was very happy to do all OHS unbroken. Did 285lbs on the backsquat. We did 115 on strict press but I struggled with that weight. Great workout.
7:59rx on metcon
No place to do muscle-ups in the gym, so scaled to 3 ring dips and 3 pull-ups per muscle-up.
Back squat @245
Strict Press @95, probably should have gone up another 10#
Super disappointed about the metcon. Had to put a 15:00 time cap and only finished 3 rounds :(…I just learned how to do double-unders so I think I maybe should have scaled those, the OHS were no sweat
5:28 metcon
11:15 on met-con (120 singles b/c I suck at D/U’s). All OHS unbroken Rx.
305 on 3×3 squats.
5 unbroken muscle ups ( previous best was 3)
Major ice on shoulders after this one.