Thought for the day: wind-chill sucks! Even though the actual temperature wasn’t all that bad. Began the day with a fixie huck up to the “playground” – for whatever good that did as a warm-up 🙂 Then:
- dislocates, 1 x 50
- 50 yard sprints x 6
Followed by:
- tire flips x 6 (minimal rest between flips, each flip as fast as possible)
- foot-elevated ring flyes, 2 x 12
- straight-bar muscle-ups, rest-pause singles until miss (10, 13, 11)
Three rounds of that. Don’t know what the deal was with the first round of muscle-ups – maybe I wasn’t fully warm?
The tire I used is an old Armstrong 18.4 R38 tractor tire. I don’t know how heavy that thing is, but it’s sure awkward as all hell to flip.
Performed this workout in an 18-hour fasted state. Post workout nutrition was a Fage Total with a handful of pecans.
This will set me up for a Tuesday AM push-press/Rev grip pull-up workout.
Theory to Practice 
I’m going to have to start visiting more for motivation. This workout makes me feel like a total slob.
The key is to trash what little common sense you might otherwise have – at least, this is what Meesus TTP says of me 🙂
I just discovered your site! Very cool! Can’t wait to check everything out.
Thx
J
ps- what are dislocates?
Here ya go. It’s an excellent shoulder warm-up exercise, especially for those who traded shoulder health for football “glory” 😉
Damn. That guy is good. Thanks for sharing that one.
Thanks!