Someone was buying a turkey today at the start of my workout. Its nice to have a relaxing atmosphere in nature to train. Alright, enough hippie talk.
last day of my 4 week cycle. Couple maxes today in pullups (pronated) and ring dips. My buddy Mike took some videos, I'll have em up soon.
Foam Roll - Shot put piriformis roll
Dynamic warmup
Burpee broad jump 4 x 5 - got the idea from an old boss, pretty fun
Ring Dip / Pronated pullup (full hang, chin over bar)
Bodyweight + 25lb x 3 / Bodyweight + 25lb x 3
45 x 3 / 45 x 3
70 x 3 / 70 x 3
80 x 1 / 80 x 1
90 x 1 / 90 x 1
100 x 1 / 100 x 1
110 x 1 / 110 x 1
120 x 1 / 120 x 1
130 x 1/ 125 x 1
140 x 1 New Best / 130 x 1 - You be the judge if I got my chin high enough, vid up soon - Personally I think I didn't get high enough
150 x miss, miss
Very happy with those numbers. Getting stronger, I expect to be doing 150lbs on the pull-up by the end of summer. Would love to get 180 on the ring dip (4 - 45lb plates) This is a lofty goal though.
WOD -
Ring Muscleups / Burpee box jump
21 / 21
15 / 15
9 / 9
10:36 - could have gone a bit faster here. Muscleups done with full arm extension in the hang to start. I'd say about 6 of those 45 muscleups weren't full extension but I counted them anyway. Burpee box jumps done unbroken, not the limiting exercise here.
Rounds out the cycle, I'll get some pics up soon!
1 comment:
Thanks Brother! Its has been a pretty cool ride so far! I plan on representing the Northeast Proud for sure! I am a proud New Yorker and as the only male from New York to make it, I need to represent. It seems like your times and numbers are looking real good, keep training hard and we will defiantly have to hit some WODs together this year!
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