Had a cheat night last night. Damn that burger was good and picked up some Oreos when I stopped at the store for milk (only had 2 left to finish the package this morning). Slept in later than usual too, which was nice.
Warm-up
- 1,000m Row – 4:23
- Bottom Squat Hold
- Stretching
Skill
5 Rounds
- 30s Bar MU
- 30s Rest
- 30s Box Jumps (24″)
- 30s Rest
I wore gymnastics grips and taped my thumbs so I didn’t have to worry about ripping anything on the bar. I went 6 (5-1), 5 (3-2), 5 (3-2), 5 (3-2), and then 6 unbroken on the bar muscle-ups. Said screw it and went for it on that last round, setting a new unbroken PR. Stayed at the top for a couple of seconds and was going to try for a 7th, but when I got to the bottom with my kip I had nothing left. I couldn’t see the clock for the first couple of sets of box jumps, but turned after that. Got 14-15-17-17-18. No pain in my quad jumping, which is nice. Still can’t do a pistol on the right leg though.
Conditioning
- 80-60-40-20 DU
- 20-15-10-5 Burpees
- 8-6-4-2 Push Jerk (175#)
Going heavy was a fun challenge in this. The set of 8 was bar the worst, but I never dropped the bar. Double unders weren’t as good as I would have liked. Finished in 9:19.
E3M 18:00 (6x)
- 30s Row @ 100%
Should have set the computer for time intervals to be able to get exact distances, but tried to eyeball it with the time. Went 174-174-173-173-174-181. Being able to get that much more on the end pisses me off because it means I was holding a little back on the first 5 rounds.
Midline
Planks
- 3:00
- 2:30
- 2:00
- 1:30
Took at least a few minutes to rest between each set. Did them all with straight arms, on my hands.
Nick Momrik's Fitness Logs 