26 September 2012

Early morning training with Kasper in the CHURCH OF PAIN.

Bench heavy 3 + 3 back off sets
5x20, 5x60, 3x100, 3x105, 3x110 (PR by 5 kg), 2x115, 3x100, 3x100, 3x100.
Felt good, although it was a mistake to go to 100 straightafter 60, I should have done 80 in between. Got a PR so that was nice. The last rep at 115 was way too heavy.

Weighted dips 3xME (vest at ?? kg)
9,8,7. Vest must have been around 20 kg I think.

Death by thrusters
EMOTM: 1, 2, 3, ... n thrusters @ 40 kg. Keep going until you cannot finish thrusters within the minute.
Got through the round of 13 with 5 seconds to spare. Started the next round but my arms gave out after a couple of reps, so I stopped.

Finisher
EMOTM, 5 mins:
3 bar MUs
DUs rest of minute
followed immediately by
EMOTM, 5 minutes:
3 strict pull ups
DUs rest of minute

Score is number of DUs: approx. 300.

Swithced from bar MUs to strict pull ups as I started f***ing it up after 5 mins. DUs were good for the first 5 minutes, then deteriorated severely for 2 minutes and then came back in the end.