Warm-up with some dips, pull-ups, push-ups, jump rope and heavybag work.
Muscle-ups: 1x5 @ bodyweight, 1x5 @ 17lbs., 1x1 at 35lbs. (hands became to sweaty after this and could not continue muscle-ups.
Weighted pull-ups: 1x3 @35lbs., 1x3 @ 70lbs., 1x2 at 105lbs.
KB Clean and jerks: 1X5 @ 70lbs.(35lbs. each arm), 1x5 @ 80lbs. (40lbs. each arm), 1x5 @ 110lbs. (55lbs. each arm), 1x3 @ 70lbs.(each arm)
Band assisted one-arm pull-ups: 4x3
One-leg squats (pistols): 1x5 @ bodyweight, 1x5 @ 17lbs., 1x5 @ 35lbs., 1x3 @ 55lbs., 1x2 @70lbs.
Before the workout I walked the dog for an hour. During the workout I jumped rope and worked the heavybag. After the workout I walked for another workout to cool off.
This much needed activity was therapeutic given the weekend of "off-kilter" eating and drinking I consumed. NFL Football game mixed with excessive beer, wine, pizza, ice-cream and chocolate. Need I say more?