Tuesday January 7, 2014

A1. Close Grip Bench Press, 2 reps x 5 sets, rest 1:30 between sets.
     - Worked to 235#
A2. Weighted Pronated Pull Ups, 1.1 x 5 sets, rest 1:30 between sets.
     - Started with 70# (way too heavy) ended up at 53#
B. Deadlift @ 85%, 2 reps x 3 sets, rest 2 minutes between sets.
     - Worked to 365
C. On the Minute, Every Minute x 12 Minutes of the following:
Even Minutes: 30 Second Row @ 85% aerobic effort
Odd Minutes: 3-4 Bar Muscle Ups or Ring Muscle Ups

     - Rows at about 1:30-1:35 pace (160-170M per round. Did 4 Muscle ups each round except I missed my last rep in the 3rd round and the last round.

D. OTMEM of

     - 25 Double-Under

     - 8-10 HSPU

     - I knew I could not sustain 8-10 HSPU's so I did 6 reps for my first 3 rounds. I then decided I was being a pussy so I did 7, 8 and 7 the last 3 rounds.