7/8/14

7/8/14

Tuesday:

A. CG Deadlift - 10RM

*315

B. 5RM weighted Pullup

*BW + 45#

C1. Tricep Band press down 10-15 reps x 4 sets; rest 1 min 

*done, green band (2")

C2. DB Hammer Curl 5-7 reps heavy x 4 sets; rest 1 min 

*done, 30# DB's

D. EMOM x 5

6 muscle ups each minute OTM

*6,6,5,5,2/2 (4 afterwards), this was incredibly tough after the little beach body superset, haha, but I used to do 30 MUs within 4:00

E. EMOM x 10

odd: 20 Double unders + 3 burpee bar muscle ups

even: 100m SPRINT

*done

F. 10 min of Lower back Strength work 

*done, did reverse hypers and GHD hip extensions (real ones, not "CF" ones)