Oct 14 and 15

14 Oct

I put a new pullup bar in for the taller folks so the door can be all the way open while doing pullups. Give it a shot with 2 people tomorrow and see how it goes. I will most likely be adding a small brace to strengthen that 2×4 later. No time today. Now for the workout.

AGAIN DO NOT USE THE ROGUE PULLUP STRUCTURE. IT IS NOT FULLY INSTALLED

A. 3 sets of

5 Deadlifts, these should be as heavy as possible still maintaining good form. Do a couple sets at a lower weights to enforce good form and get to a good working weight

Rest 90 sec

8 Strict ring dips. Each rep count a 3 second negative (down), and at the top hold with elbows fully locked out for a 2 second count. Do whatever you have to do to meet above requirements (use a band, stand on one foot, etc)

Rest 90 sec

B.  Helen 3 rounds for time

400m Run

21 KB Swings 53/35/26/18

12 Pullups

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