11/19/13

A1. KB 2arm Shoulder Press - 4 x 5-6 TOUGH reps; rest 10sec

53# all UB 

A2. Strict Deficit(1 plate) HSPU - 4 x AMRAP in 60sec; rest 20sec

2, 2. Then I got rid of deficit. 4, 3 (4 was no rep at buzzer cuz feet weren't on wall)

A3. Rings Dip - 4 x 20reps for time; rest 4min

26, 23, 37 (11,4,3,2), 42,(8,5,4,3)

B1. Wtd. Supine Grip Chin-up - 4 x 5-6 TOUGH reps; rest 20sec

53#, 6,5,5,5

B2. Strict Muscle-up - 4 x AMRAP in 60sec; rest 30sec

6, 2, 0 (3 fails), 5 (kipping)

B3. C2B Pull-up - 4 x 20reps for time; rest 4min

55 (10,4,3,3), 51 (5,5,5,2,3), 52 (5,5,3,2,3,2), 58 (5,5,5, 3,2 last ten were kip)

This series was killer. Quick decline in muscle ups.

+

6 Rounds @ 85%

15 KB Swings @ 70#

50 UB Double-unders

Time: 12:57

Kbs: 15, 15, 15, 10,5, 8,7, 6,5,4

Dus: first set did 50 UB, rest accum 50 over 3 sets in reps no smaller than 15, did 41 and 9 on set 4.

Shoulders were smoked!