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.
Then…
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.
