3 rounds for time of:
50 Squats
7 Muscle-ups (21 pullups instead)
135 pound Hang power cleans, 10 reps (2 25# dumbells is all I had)
Time - 15:39
Monday
Run 5K (did nothing)
Tuesday
Rest day - accomplished
Wednesday
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps (started with 2 30# dumbells and ended at 2 45# dumbells)
Also ran 3 miles on treadmill at 24:30...really did not push the pace.
Thursday
For time:
50 Wall-ball shots (used 2x15# dumbells instead) - 40
50 Pull-ups - 40
35 Wall-ball shots (used 2x15# dumbells instead) - 25
35 Pull-ups - 25
20 Wall-ball sh0ts (used 2x15# dumbells instead) - 10
20 Pull-ups - 10
Time: 14:25
Friday
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps (knees on elevated bench)
Bench press 135 pounds, 10 reps (used machine)
Push press 95 pounds, 15 reps (used 2x25# dumbells)
Dips 20 reps
I think I completed 4.5 rounds...push press really sucked because my left hand/arm could not maintain the lift.
Saturday
Off
Sunday
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (used 15# on first set)
5 Strict Pull-ups
7 Kipping Pull-up
I did 7 assisted pull ups with full ROM and then 7 jumping pullups. I only did 6 sets before it turned into a leg workout more than a pull up workout. My arms/shoulders cannot do that many reps. Although I am improving, I am no where near doing these as required.
Time: 16:15
Closed with leg lifts in capt chair (10x2) and assisted dips (10x2) and then several sets of jump rope.
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