PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm
Followed by…
Two sets of:
Banded Press x 15 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Then…
A.
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps
B.
Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes
A. Off of 10. 34 total
B. 35# Dbs
E bike 36-36-35 Db pp 16-15-15
The holds were terrible.
46 dips
Row 40/38/37
DB#35-16/15/16
Srd off 20 reps
Ab 28/25/25
Pp 11/12/10
Ohh 30s x3
Finally got around to doing 23.1:
180 reps @ 13:38
Yesterdays workout
been very out of routine with work and life. Need to get back to it!
185 banded dl
weighted prayer stretch
1000 row
50 ttb
30 box step overs 40s
10:46
A: 20, 8, 10, 12, 10, 8
B:
AB: 27, 29, 28
PP: 20, 23, 23 @ 35#
Holds: all 30 seconds
27, 17, 19
26, 15, 15
26, 14, 12
Warm up: ✅
A: 30/12/15/18/15/12
5 rep bench press negatives (5 count down)- worked to 185
B:
112 calories
22/24/26 w/ 50# DB
Strict bar dips
Max 10
5-6-7-6-5
26 cals, 15 dbpp, 21 sec hold
25 cals, 12 dbpp, 30 sec hold
25 cals, 12 dbpp, 30 sec hold
A. Strict Ring Dips – 11/4/6/7/6/4
Frog Flags✔😱
B 3 Sets for Max cal/reps
Ab – 23.0 / 22.5 / 19.6
DB Push Press @ 35# DBs – 8/10/8
DB OH Hold @ 35# DBs – 30s / 21s / 21s
10 + 4 + 5 + 6 + 5 + 4 bar push ups
32 + 12 + 29 + 10 + 29 + 9
15 kg dumbells