Wednesday, January 25, 2017


Wednesday, January 25, 2017

Aspire Fitness

9:45 AM

Warm Up

Jump Rope - 8 min, singles, drills, doubles (5 rounds of 10), air squats, down dog, up dog


EMOM 6 rounds of

4 Front Squats
8 Back Squats

Goal weight was 60% of 1RM.  I conservatively went with 95# and this was still a tough couplet.  I could typically get the sets done in 15 to 30 seconds and had a chance to catch my breath between sets.


40 Plate Ground to Overhead (GTO)
30 Double Unders
20 Burpee Bar Muscle Up
30 Double Unders
40 GTO

Rx was 45# plate.  I used a 25# plate, subbed 2x single unders and did jumping chest to bar pull-ups instead of bar muscle ups.  It still took me 11:24 (versus 15 minute cap).  I was moving pretty quick through the whole thing.  The jump rope was not bad, the GTO and Burpee Jumping Chest to Bar sucked.

Finished with mobility - wall squat, couch stretch

50 minute total workout

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