September 3, 2015 1:42 PM

Thursday - 9/3/2015

  
Warmup
200m run
Lunges, push-ups, squats

Strength
5-5-5-3-3-3 Bench Press
Worked from 95# to 105, 125, 135, 145, 155, 165, 185, and ended 195. Current 1RM is 225#.

MetCon
AMRAP 7
5 Ring Dips
5 Snatch Balance 75/55
5 Box Jumps 30/24 (full stand)
Finished 4 rounds. Used a band on the rings, but otherwise Rx.

Bonus
The Rx+ version of today's metcon would have been bar muscle ups and bar dips. I have not had a bar muscle up since my shoulder surgery last July. However, I was feeling it today. I had a few failed attempts, then Flavio recorded this.