Workout:
A. Weighted pull up; build to a max
40 (20, 26, 35, 37.5)
B. Strict press; build to a max
98 (85, 90, 95, failed 101)
C. Strict pull ups; amrap unbroken
10
D. Strict hspu; amrap unbroken
13
E. butterfly pull ups; amrap unbroken
12
F. Kipping hspu; amrap unbroken
21
G. Hanging L hold; amsap
41
H. Strict ring dips; amrap unbroken
10
+
stretching/cool down/mobility work 20-30 min
Done
Best part of this workout was the weighted pull up, I was shocked I could do 40#. It was a little questionable on height so I didn't try more weight. 37.5 was definitely chin over bar. My left shoulder seemed to get stuck today on the strict press. That is usually my good side. No pain, just didn't track well. I have done 100 before. Strict pull ups felt great. Strist hspu's felt great. Butterfly was smooth until reps 11 and 12. Quite happy with 21 kipping hspu's, kinda fun to try. Hanging L-hold was probably the most painful of everything. By the dips I could feel some fatigue. Thanks!
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