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.
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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