Warm-Up | Performance
Three Sets of:
10 Supine Ring Rows
10 Dive-Bomber Push-Ups
8 Half Kneeling Presses Each Side
10/8 Calorie Bike
Then…
A.
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
15/10 Calories of Assault Bike
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
95*3
14:45
A. 61-57-52%
B. 19:23 row instead of bike
185lbs last set only got 8 before failure
17:16 RX
A) 95# for all 3 sets
B) 18:39
– 10 echo bike cals/rd
– one shoe re-tie (rd 1 only)
BP @60kg
16’36 – DB @ 2x25kg
Warmup done ✅
A. Done @70kg
Bit of work needed here!!
B. 4rds FT
Done with 15 cals hand bike with chest strap
14’47
Back on the horse again, got a bit of time now to make some gains over the winter!!
A. 165×3
B. 20:33 22cals on regular bike, only had 55lb db