Ring dips were on the agenda today, and I was just a little bit worried about them.  I’ve never been so great at ring dips.  I haven’t had to use a band in a long time, but I have struggled to get as deep as I need to.  Today was completely different.  I knocked the ring dips out like a champ.  Full range of motion and everything.  Getting stronger helps with everything!  I love it.  Anyway, on to today’s training…

4RM Bench Press; 4×4 @ 90%

Last week I PR’d my 4RM at 170lbs so I went for 175 today.  Didn’t make it.  Got 3 reps and failed on the 4th.  No big deal, I’ll get it next time.  So I did the 4×4 at 155lbs like last week.

4×4 Barbell Row @ 90%

155lbs.  Nothing to tell here really, just did the work.


8 Rounds

  • 5 Pull Ups
  • 5 Ring Dips
  • 200M Run

Finished in 13:40.  I don’t know why, but I felt disappointed in that time. I’m not sure how long I expected this to take, but 13 minutes seems like too long.  I don’t know.  Like I said, ring dips were awesome.  Unbroken for the first few rounds, then broke them up into 3 and 2 reps.  Good depth and everything.  Pull ups were unbroken and easy.   I have some 400’s to run later today as well.  Not looking forward to tomorrow…115lb thrusters are on the menu.