WARM
std warmup (was late for most of it!)
3 rounds
{
4 pushups
8 wallball
}
MAIN
A. 4x6 bench press - up 10-20# from last week. Should be ~70% (Realized that must've been going too light last couple weeks (115# last week), so had to jump by 30# to get up to 70% level
warm: 6x45, 6x95
main: 6x125, 6x145, 5x145, 5x145
B. Weighted dips. Aim for 8-12 reps (I went too heavy and ended up doing a few less reps)
6x53, 8x36, 8x36, 6x36
C. 3 rounds, each for time, 4min rest b/t
{
300m row
135# CJ, touch-n-go (I scaled to 95#)
5 burpee bar jumps
}
times: 1:38, 1:40, 1:45
I added:
D. HSHolds
3x ~30s, with some holds of 5-10s off the wall and some one-handed attempts
E. Strict Bar MU practice
4 attempts, all failed
F. Strict Ring MU practice
2 attempts, both failed
G. Ring MU (kipping)
3 attempts, 2 successful
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