Lifter

"The two kinds of people on Earth I mean,
Are the people who lift, and the people who lean.
Wherever you go, you will find the Earth's masses
Are always divided in just these two classes.
And, oddly enough, you find too, I ween,
There's only one lifter for 20 who lean.
In which class are you? Are you easing the load
Of overtaxed lifters, who toil down the road?
Or are you a leaner, who lets other share
Your portion of labor, and worry, and care?"
Ella Wheeler Wilcox 1850-1919

1)
2-4-6-8-10
DB Row w/ 100#

2)
Weighted Close Grip Pullups
10 - no weight
8 - 25#
6 - 35#
5 - 45#
4 - 70#
4 - 90#
3 - 110#

3)
Jumping Pull-Up Burpees (in the squat cage) w/ 20# vests on
6 rounds of 10 pull-up burpess (rest 1 minute inbetween rounds)
You must beat your previous time each round (penalty 5x315# deadlift)

4)
21-15-9
Back Extension flys +
V Sit-ups +
Seated Preacher Curl

Ring Pull Up Ladder
with a continuous running clock do one pull up and the beginning of the first minute, 2 pull ups on the second, 3 on the third and so on until you cannot complete a complete set in the minute.

Muscle Up work on the Rings.

Curls Again

For the third time this week "The Grunter" was doing curls with his buddies. Don't get me wrong, I love curls, but these dudes have taken it up to the next level.

1)
Weighted Pull-Ups
8-6-4-3-2-1

2)
12 Minutes
AMRAP of
21 Double Unders
15 Pull-Ups
9 Ring Dips

3)
3 Rounds of Back Squat x 15reps @ 60% 1RM