Took off yesterday to spend the day with the family at a waterpark down in Philadelphia, MS.  Back to the gym this morning!  Didn’t get a whole lot of sleep last night, so I was just a little bit sluggish today.  The agenda:



  • Deadlift 3RM; 5 x 3 @ 90%
  • EMOM 8 Minutes – 2 Handstand Pushups

Deadlift felt pretty good.  I worked up to 350 for a 3RM.  I think I’ve done 375 before so this wasn’t  a PR, but still felt pretty good.  5 x 3 done at 315#:



I’ve decided to work in some EMOM stuff to get better at certain movements like Handstand Pushups, Pistols, and Muscle Ups.  So today I went with an EMOM for 8 Minutes do 2 x HSPU.  These actually felt really good.  Here’s a video of the 6th minute:

No kipping needed for all 8 rounds.  Next time I will go for 3 per round and see how that works out.  I’m happy with these today!  Then for the conditioning:

AMRAP 12 Minutes

  • 7 Pushups
  • 7 KB Swings (2 pood)
  • 7 GHD Situps

I got 10 rounds + 7 Pushups.  Nice workout, I like it and will definitely do it again sometime.