Friday, December 31, 2010

Friday's Workout

Last workout of 2010!

Strength Skill:
  • Weighted Dead Hang Pull-Ups (3 sets of 3, 2 sets of 1)
Feeling rusty today. I started with just 20 pounds in the vest, but it felt heavy already, which sucked because I knew I'd be increasing the weight with every set. For my final one-rep set, I strapped on 50 pounds, but couldn't quite get my chin to clear the bar. If my neck was just a couple of inches longer, I'd be all over this.

I bet these ladies could rock some max-effort weighted pull-ups like nobody's business.


3 rounds for time:
  • 400-meter run
  • 20 sumo deadlift high pulls (with a 95-pound barbell)
  • 11 handstand push-ups
My sumo deadlift high pulls were a bit wobbly, and I need to work on stringing together more consecutive reps of handstand push-ups. Also, my range of motion suffered as the HSPU reps increased; my coach had to put an Abmat under my head to help me scale this move a bit. 

Still, this workout wasn't bad at all, and I felt great afterwards (i.e., I didn't feel like collapsing in a pool of sweat and tears). Result: 13:36.