Warm-Up | Performance
Three sets of:
200 Meter Run
Scap Pull-up x 10 reps
Dive Bomber Push-up x 5 reps
Followed by…
Two sets of:
Piked Handstand Push-Up x 6-8 reps
Hollow Hold x 30 seconds
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
Push Press + Power Jerk
*Sets 1-2 = 65-70% of 1-RM Push Press
*Sets 3-4 = 75-80%
*Sets 5-6 = 83-86%
*Sets 7-8 = 88-90%
*Sets 9-10 = 90+%
B.
Complete as many rounds and reps as possible in 15 minutes of:
21 Calories of Rowing, Ski Erg or Assault Bike
15 Toes to Bar
9 Strict Handstand Push-Ups
A. 115-120-132.5-140-145-150-155-157.5-160-162.5
B. green band for hspu, echo bike
4+21 cals
A. 115, 125, 135, 145, 155, 165, 175, 185, 195, 185
B. 5+0 (row, TTB, kipping HSPUs)
Push press and push jerks
Up to 145
Back squats
Up to 285
A. Til 57,5 kg
B. Rowing
# 4 rounds
135#-225# percentages were off of 205 and ended with doing 110% at 225#
3+26 (too heavy for strict HSPU, so I did kip HSPU)
A. #95-#145
B. 4+11 (row + GHD)
A. 65 – 115
B. Scaled to V ups & Kipping HSPU something going on with my shoulder. Hanging from the bar felt BAD.
4 + 8 cals on ski erg.
A. Up to 95%
B. 3 rnds + 39 reps. 3 rnds bike erg, 1 rnd row
A. 52-75 kg
B. 4 rnds + 21 cal row + 9 t2b
90-130
5+9 rowing