Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (3 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Then…
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 3 reps @ 21X1
Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.
B.
For time:
15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups
A. 1-4 rounds @ 70 kgs, 5-6 @ 75kgs, 7-8 @ 80 kgs
B. Fitness 15:52
15 SHPU
30 Cossak @ KB 16 kgs
45 Swings @ KB 16 kgs
60 Push Ups
45 Swings
30 Cossak
15 SHPU
A. Deadlift (DOG)
5×295, 5×315, 3×325, 2×345, 2×370, 3×315
B. 12:52, subd 10 BMU for HSPU’s
Staying away from overhead pressing for 1-2 more weeks.
C. crossover Symmetry
A. 185/185/195/195/205/205
B. 13:44. Holy crap that was hard. rx
Yesterday’s squats
Up to 325. Squats felt great early on and then I almost failed at 325.
Today’s bench press. All sets at 175.
Today’s metcon: 9:53
Hspu scales off of a 30” box
Pistols using bands for balance
Kbs all UB
Pushups were a mess today.
A. 65, 75, 85, 95, 100, 105, 110, 115
B. 13:49
SHSPU – scaled to half an abmat first set, almost the whole one on the second set.
Pistols – 20/10
KBS – 30/15
Push ups – 50 good strict form, 10 collapse on the floor and push back up. Took almost 3 min to do the push ups.
Another good day!
Back on the train after a two year hiatus if you’ll have me back!
A. BP 8 x 185
B. 13:16 with box pike HSPU, no space for strict
Reads much easier than doing!
14:40
Yesterdays
Running short on time and sleep
A. E2M Back Squat based off 180#
130×5, 140×5, 150×2, 140×2, 150×2, 155×1, 160(f)
***My hips and lower back are so tight, could not get them to loosen up during WU and extended stretching
B. 3 Rounds for time (Thanx Chris M for the time saving idea) – 6:52
40 DU – UB rounds 1&3 (lost count of the trips in round 2…ugh)
20 WB @ 14# – All broken up
10 T2B – All UB kipping
I hope your back loosens up on you. Good work on short time!
A. 95#/95/100/100/100/100/105/105
B. 13:15- did khspu with 2 mats underhead and band assisted pistols.
A. Bench Press 21X1 (OT90s)
8 sets of 82.5kg x 3
… probably should have increased the load midway thru
B. For time as Rx (except sub’d 30 – 1.5p Goblet Squats for Pistols)
12:22 (hybrid)
… drumsticks are cooked from yesterdays squats – way too stiff and ragged for pistols.
That’s me everyday for pistols!
A. Bench Press @ 220
B. Subbed 35lb goblet squats for pistols, otherwise rx’d
16:57
Probably took a bit longer than recommended, but I typically scale strict HSPU to kipping and this time I thought it would be good to go all strict
Yay for strict HSPU!!
b. 13:35
A. Done @ 195#.
B. Subbed the cossack squats for pistols: 14:19
BP E90s for sets of 3 and with tempo.
Ramped up first 4 sets. Finished at 140 for last 2 sets. Made it to target percentages.
B. Bit of a goof up that I did not make up. In short. Skipped swings.
9:00 for:
15 HSPU 10,5… 10,3, 2
30 rev alternating lunges. 35lb kettlebells
60 push ups
30 rev alternating lunges
15 HSPU.
A.
Bench press at 80kg
Probabky too easy. I had a terrible bench press night last week so I stayed at the bottom end of the percentages. Moved the bar fast.
B.
Subbed box step-ups for pistols but otherwise rx
11:06
HSPU – UB, 12/3
Step ups – steady and UB
KB swings (Russian) – UB, 30/15
Pushups – sets of 5
Should’ve pushed to go unbroken on last round of HSPU. Otherwise pretty happy.