February 25, 2016

Daily score: 7

Workout:

A. Split jerk; 8 singles @85%; rest 90 seconds


8 at 133

B1. Single arm DB Strict press @31x2; 8-10x3/side; rest 1 min


25# x 10
30 x 8
30 x 8

B2. Weighted negative ring thing muscle ups; 5 slow controlled reps
x3; rest 1 min (use a weight that you cannot do a strict one so but
still challenges you through the transition point)


53# x 5 x 3 sets

C. Ring thing muscle ups; accumulate 12 strict reps x4; rest 3 min


12 x 4

D. 5# DB shoulder CARs - 3 slow controlled reps per side


done

E. Pike hs hold scapular CARs - 3 slow controlled reps per direction
x3; rest as needed bw

done


I dropped in to Scott's gym for this workout since I had the day off and miss the place/people.  Was fun :).  Split jerks just felt great... love them and love how strong they make me feel.  It's just a good movement for my psyche.  DB strict press was tough.  Eccentric MU's were fun with the weight...made sense once I started doing them.  Scott's 'ring thing' is his own creation and a little different than the one at CFOC.  I found it slightly more challenging and did 3 sets of 4 reps on the series of 12's.  Those CARS were good, scapular ones are hard to get my brain to do... I think they will get better with practice.  Thanks!