August 19, 2012, Sunday

Chris's B-day workout
2 rounds
20 pullups
20 snatches 45#
run 200m
20 KB 53#
20 ring dips
run 200m
20 box jumps
20 push press 45#
run 200m
20 wall balls
20 pushups
run 200m

Time: 34:37
This was an arm destroyer! Got first set of pull-ups unbroken. Broke snatches into 10/10. Its been a while since I've done full KB swings with 53#.  I would have gotten them unbroken, but on rep 15 I flipped it over my head. Ring dips were awful. It may have something to do with the 60 ring dips I did yesterday. This is what made my time so bad. Box jumps went well with a rebound. Pushpress unbroken. By the time I got to wall balls my arms were smoked. It was hard to catch it on the way down. I think I dropped it twice. Pushups were surprisingly very difficult. Had to break up into 2s and 3s. Second set of pull-ups was 5/5/5/5. Snatches 10/5/5. KB 10/10. Ring dips were pretty much singles. Box jumps went well. Push press was unbroken. Wall balls and pushups were about the same. All the runs were at a nice steady pace. It was time to shake out my arms.

+

5 rounds
AirDyne 20cal
10 back ext
20 GHD situp
30 DU

Time: 24:00
Took this at a steady pace. AirDyne was ok. Back ext was ok. GHD aggravated my back a little, but they were ok. First 3 sets of DU were off. Last 2 sets unbroken.