Strength/Metcon

Early afternoon

One armed pushups 4 X 5 (each arm)


5 Rounds for time
5 Muscle Ups
10 Push Presses (120#)
15 Situps

8:05

Incline Dumbbell Press 4 X 5
Load: 130#

Planks 4 X 30s
*Supersets

Workout comments: Not sure on proper form for pushups, but had some slight shoulder pain on these. Seems light I haven't attempted an honest metcon in forever. This one wasn't half bad.

Cleans, Muscle-Up Practice, Short Metcon

Early afternoon

Strength

Power Cleans 5, 5, 5, 3, 3, 3

117, 137, 157, 167, 177*
*Failed 3rd rep

Bar Muscle Up Practice

5, 10, 10
Load: 215

2 X 10 Pistols

Metcon

50 Double Unders
25 Wall Balls 20#

5:40

Workout comments: Will showed me an interesting way of practicing bar muscle-up progressions. Using the Nautilus freedom training machine, you can hook up a bar, load up some weight, and you have yourself a great way of practicing muscle ups. The only down side is the the bar is very thin, which I think makes the muscle-ups incredible easier. I haven't seen a bar at any park or gym which is this thin.

I was disappointed with the power cleans, until I realized that one of my previous PRs several months ago was in the 180# range. Not too bad.