Saturday, July 7, 2012

Perfect Day for Squats and Bar Muscle Ups

A storm blew in late last night but was gone by this morning.   Another bluebird day. 

Warm Up

Run around the Marina - Aprox 8oometers
3 rounds
10 pushups
15 Squats
10 Supermans
10 Situps



A) Front Squat 10-8-8-6-6 - rest 3min 
Warm up - Bar and 135lbs 10 reps
 10 -165lbs
8 - 185 lbs
8 - 205lbs
6 - 215lbs
6- 225lbs
Definitely felt better than the last time I did Front Squats and I know to start at 185. I think I could have gone higher in the weight selection. Screwed up the video when I was editing it and got it out of order.  Just look at the clock.  Ooops
B) Bar Muscle Ups - 3xAMRAP-2 - rest 3mins 
Moved the rack outside for this one and got Jack to stand on the rig to help stabilize it.  I did even better when Susie stood on the opposite side as it was moving in the first round.  Here is the video of my last and best round. I dont think I have done bar muscle-ups since CFNE in 2010.
Round 1 - 12 reps
Round 2 - 12 reps
Round 3 - 13 reps
 
B) BB row - 8-10 x 3 - rest 1 min between arms 95, 135. 155
C) Trap 3 raises -8-10 x 3 - rest 1 min between arms 10lb each time. 

Afternoon got out on the bike.  Wanted to get an hour and half in but had to cut short to 45 minutes so i could get to Martha's house and wait for the movers.   Waited 2:30hrs for the movers to show up and then it took them another hour to unload.  Huge bummer.


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