Open Gym

Nearing the end of an 18 hour fast, I hit the CFA open gym time on Wednesday. Forget about adequate sleep, etc. This is finals. But training goes on.

Warm-Up

500 meter row (17-19 strokes/min; 1:48-1:52 split).

Bear Crawl / Crab Walk / Floor Work

5 rounds: 1 min max Double Unders, 30s rest

Dislocates / Mobility

GHD Situps / Squats / push ups / blue band c2b pull ups (10 per)

Strength Work

Back Squat 125 x 11 x 2 @ 30s / set of 10 on round 12 (Volume: 4,000 lbs).

Pull Ups 5 x 3 @ 120s / +0/+2/+3/+5/+8(f on 3) (Volume: 14 pull ups, body weight + 46 lbs)

Ring Dips same +0/+2.5/+5/+7.5(f on 3)/+5(f on 3) (Volume: 13 ring dips, body weight + 47.5 lbs)

Shoulder Press 80 x 8 x 3 @ 45s (Volume: 1,920).


Let me know what you think...