Warm-Up | Performance
Two sets of:
Row x Two minutes, increasing pace every thirty seconds
Plank x 60 Seconds
Bottom Squat KB Goblet Hold x 30 seconds
Followed by…
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
Then…
A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)
A. 65-95-105-115-125-130×2
B. scaled to pistols to bench standing on 25# plate for depth and 50# dbs
9:47
A. 55 kg
B. 8.27 RX
55/60/65/70/75/85×3
9:11 Rx
9:37 rx
A. Build to 52,5
# 52,5 – 3RM
B. banded pistols
db db push presses
first time in a while jumping onto 60cm box
# 8:30
A: 37.5kg
B: pistols weren’t great. 12.6kg BDs
A. 125
B. 10:11
140#
10:10 50#
rx 7:36
A. 75lb
B. Supported pistols, #25s
A. Ok
B. 9:52 scaled 2x20kg dbs
A: 85 lbs 3rm
B: 8:53 scaled. Pistol to plates for one leg