PERFORMANCE
Warm-Up.
One set of:
Row x 2:00
“Prone PVC Complex” x 1
Front Body Line x 20 seconds
Prone Pass Through x 5
Behind the Neck Press x 5 @ 2020 tempo
Followed by…
Row x 1:30
Prone Plank x 45 seconds
Row x 1:00
Slider Seal Walk x 25 feet forwards, 25 feet backward
Then…
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%
B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
A. 120,130,140,150,160,130,130
B. 14:31 Rx
chaotic week
A. 105-110-117.5-125-132.5
B. scaled hspu to green band 14:02
A.5x@ 125, 4x@ 135, 3x@ 145, 2x@ 155, 1x@165
2×8 @ 135 (8x and 7x + 1)
B. RX 13:58
(The last 1.5 sets of HSPU… I was dead)
A. working off 180 max: 125/135/145/155/165…into 135/135 Hit all sets
B. 3 rounds for time:
500M row
15 GHD
15 Strict DB presses 55#s
11:39
A. 90% @ 105
B.) 13:45
A. Strict Press
60#x5, 65×4, 70×3, 75×2, 80×1, 67×8, 67×8
B. 3 Rounds for time – 13:43
500m Row – 2:15/2:13/2:14
15 T2B – all UB
15 Seated Back Supported DB strict press @ 25# DBs – 10/5
***Wasn’t totally into this one..probably could have pushed a little harder on the strict presses and gone UB…
C. 3 Rounds for Quality
30s KB Plank Walk Over
30s rest
30s KB Leg Lift Overs
30s rest
30s KB Plank Pull Throughs @ 16kg
30s rest
30s KB Elbow Plank Taps
30s rest
11:02 on part B
A. Ok
B. Rx 10:55
A. 105×5, 115×4, 120×3, 125×2, 135×1
110×7, 105×8
B. 15:05
Subbed 20 cal Echo bike for row bc my tailbone is still raw from Monday’s 5k row.
Warmup done ✅
A. Strict press every 2 mins
50kgx5, 54×4, 58×3, 62×2, 66×1
2 sets 54×8
B. 3rds FT rx
11’47
Blimey HSPU’s have fallen off a cliff having not done them since last year!!! Plenty of room for improvement!