10/4/2016

A. 5x3 Push Press, 3min rest
185 - 200 - 200 - 200 - 200

B1. 4x6 MU, 1min rest
Went unbroken through all sets of the muscle ups

B2. 4x10 Strict HSPU, 2min rest
1:15 (4/3/3) - 2:01 (3/32/2) - 2:11 (3/3/2/2) - 2:18 (3/3/2/2)

C1. 3x12 Ring Dips w/ 10sec support hold on last rep, 1min rest
Split these up into sets of 4, did them strict

C2. 3x8 strict Chest to Bar Pull-Ups w/ 10sec bent arm hang on last rep, 2min rest
Did these as singles to makes sure I kept good positioning throughout each rep

D1. 3x12 Ring Pushups w/ 10sec support hold on last rep, 1min rest
Didn't have a weight vest for this or the ring rows so I concentrated on controlled, slow reps

D2. 3x10 Ring Rows w/ 10sec support hold on last rep, 2min rest

5min Row
5min Airdyne
5min Row
Stayed in EN2 for this