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Wednesday, September 10, 2008

Fight Gone Bad Variant 9-10-08

Worked out at the Academy with the Recruits today.  

1.5 Mile run in 11:07  

Ran with some of the slower guys to try and push them, so this wasn't a PR attempt.  

Overhead Squats: 85lbs x 13, 95 x 3, 105 x 1, 115 x 1, 135 x 1, 150 (failed)  

I was shooting for a PR of 150lbs but out of the bottom my right arm drifted forward and I dropped it. Oh well.  

Muscleups not for time:  

4 unbroken (not locked and turned out) 
3 ‘real’ Muscleups unbroken ... First time I’ve ever done any with arms fully locked and hands turned out at the bottom. So this is a PR. From now on every Muscleup I do will be locked and turned out.  
3 bar Muscleups. Ripped my muscleup blister in the center of my right hand, so I stopped.  

Then did a Fight Gone Bad variation which was the Department's WOD:  

4 Rounds of  

12lb Slamball 
Heavy Punching Bag 
Sumo Deadlift Highpull with 2 pood Kettelbell

Unfortunately I didn't keep track of my numbers but kept the intensity high.  

I'm having a ton of fun as an Academy PT instructor. I really enjoyed working with a couple of the recruits who stayed late to get more work in. Introduced them to L-Sits, L Pullups, Knees to Elbows, Toes to bar, front and side Planks, muscleups and Overhead Squats. How cool is that! A few got their first muscleups ever and all PR'ed in Overhead Squats since it was their first time ever doing them.

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