11/2/2016

A. Push Press; 1.1 x 5 sets; rest 10 sec; rest 2min 
205lbs

B1. Muscle Ups; 8 for time x 4 sets; rest 1min 
UB - UB - UB - 6/2

B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min (see if you can do bigger sets this week) 
4s (:45) - 4s (1:05) - 4/4/2/2 with an ugly last rep (1:58) - 3s with an ugly last rep (2:12)

C1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x4, rest 1m
Split these up into 4s

C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x4; rest 2m 
Sometimes singles or doubles or whatever I was feeling at the moment

Found a vest for D1 and D2 but cut them short to get home and study for my last exam
D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 12 reps x3; rest 1m (you can tempo if no weight vest) 


D2. Weighted Vest Ring Row; 10 reps x 3; rest 2m