kettle bell

July 31, 2012

Shoulder press
8 @70%
5 @75%
3 @80%
3 @85%
1 @90%

Then:
Six rounds, rest approximately one minute between rounds
3 weighted pull ups
5 strict pull ups
7 kipping pull ups

kettle bell

July 30, 2012

A bit of a change for us.

20 rep max, high bar back squat

Then:
5 muscle ups
row 100m
4 muscle ups
row 200m
3 muscle ups
row 300m
2 muscle ups
row 400m
1 muscle up
row 500m
This part of the workout is not for time. Focus on your form, but don’t dilly dally.