05.29.2013 [wednesday]
Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May 23rd! [slideshow] BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a […]
5.15.2013 [wednesday]
Max-Effort Lift: 20:00 Close grip Bench: Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *% based on latest/heaviest weight achieved Assistant Movement: Weighted Dips 1x close to failure 1x failure Pulling Superset: 3 Rounds: a.) 3 weighted pull ups 3 strict pull ups Max rep kipping pull ups b.) 12 […]