A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Strict Handstand Push-Ups
A. Bench Press 21X1 as Rx: 8 x 3 w/ 185# (75%)
B. 5 RFT of: 12 – 55# DB Alt Reverse Lunges | 9 – 55# DB Push Press | 6 – SHPSU
11:20
… failed the last SHSPU on R4 and R5 (ate up a bunch of time) – wouldn’t recommend DB PP as a warm-up for SHSPUs …
C. Stretch and Split progesssions
A. 4 sets at 205(75%), 4 sets at 225(80%)
B. Heavily modified due to hip mobility and shoulders still tight from those 90 ring dips the other day.
9min AmRAP
6 SHSPU
12 walking lunges 55# DBs
-7 rds +12
C. 10min EMOm
1- 20 push-ups
2- 20 Goblet squats 24kg