Power workout (Reps in brackets)
Bodyweight Muscle ups (3,3,3 tries, not all successful)
X/Clap push-ups (20 inclined,10,10 flat)
Barbell thrusters 30kg (6,6,6)
Dead lifts 60kg (6,6,6)
2-3 minutes rest between sets
Barbell Complex Met Con Workout
30kg x 5 reps of:
Deadlift
Bent over Rows
Front squats
Thrusters
Calf raisers
Push-up
3 sets, no rest.
Reflection: Utterly destroyed by Jack aka The Fitness Extremist plus, he did the exact same workout as me but with heavier weights and higher reps for bodyweight exercises. This guy is a BEAST and has a healthy interest in coming up with interesting workout programs. 😈 Feel free to engage his services if you ever need some inspiration with workout designs.
First time doing a successful Muscle Up since returning from injury and AS. Had to swing a lot but still, really stoked and looking forward to including this in my workouts going forward. Didn’t try another max pull-ups set today because my biceps are still complaining from the workout 4 days ago. Also, still learning the deadlift and thrusters and having an experienced training partner like Jack around made a world of difference!
JT 