A1. Press: 6,1,6,1 @ 20x1; rest 2min (155,185,160,200)
A2. Wtd. Mixed Grip Pullups: 6,1,6,1 @ 20x1; rest 2min (44,80,49,100(f))
B1. Single Arm DB Press: 2x6-8 @ 21x1; rest 90sec (50,55)
B2. Fat Bar Pullup: 2xAMRAP(-2); rest 90sec (6,6)
Notes: I got a good night's sleep and was fired up to workout. Hit 200lbs. in the press, something I was training for for quite some time now. I have attempted it many times before but never hit it. It felt good too and I think I have a few more pounds in the tank. Pullups felt good, still unable to get that full retraction of the scaps but it is a work in progress. Single arms DBs felt good, but the fat grip pullups were a challenge.
A1. Wtd. Dips: 8,8,16 @ 30x1; rest 90sec (53,58,20(12+4 eccentric only)
A2. Supinated Bar Rows: 8,8,16 @ 21x1; rest 90sec
B. DB Ext. Rotation: 6x3/3 @ 40x0; rest 45sec b/t arms
100m DB Fat Grip Farmer's Walk (30lbs.)
60 Unbroken Double Unders
Notes: Quick workout after a long day. Dips were tough with the tempo, as were the rows. I was trying to get that full pause at the top of each rep. Burnt out on the set of 16 dips so switch to only the eccentric for the last 4 reps. Good days work.