A.
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips
A.
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips
A. Bryan – Back squat: 6 @ 160#, 4 @ 185#, 2@ 200#, 2 @ 210#, 1 @ 225#. Max unbroken @ 210# – 6.
B. Bryan (135#) – 2 rounds + 9 burpee box jump overs.
A: go to 165#
B: 3 rounds + 9 BBJO @ 95#
Push Press 50kg-60-70-80-90
2+18 I really need to work on rig dips, cant do more than 5 at a time.
A. 135, 155, 185, 205, 225
B. 4 rounds and 9 Push Press. Rx
Tried to change over to the Competition program but I was too much volume with my paddling training. Gonna stick with Performance
A. 185-205-225-235(1)-235-245(1)
Should have been more conservative
B. 3+24 reps
A. 135, 145, 150, 155, 150
B. 2 rds + 6 @ 115
A) Worked up to 220#
B) 3+26rx with kipping ring dips
A. 95/115/135/145/155
B. 3+11 @115#
Did some light shoulder work and mobility and then B: 2x16kg DBs for push press and subbed push ups for dips. 4 rounds
Excuse me, but what the difference between the performance and the competition free online programming ?
A. Up to 245#
B. 3 rounds + 14 rx
A. Up to 85kg
B. 3+9 Rx
Push Press (OT3M)
200×3
https://youtu.be/PsyWItf5gzE
As RX’d, @135#
2+12
The ring dips killed me
A. E3mom 3×135/140/145/150(2)/150(2) Couldn’t get that third rep locked out at 150.
B. @115, 3+10
Threw in some light bench and seated db press to finish. Trying to add a bit of volume on pressing days to address the weakness.
A1. Weighted Pull-Ups – 4×3 at 75% of 1RM
A2. Incline Bench Press – 3×8 at 60% of 1RM
B. Barbell at 50kg/115# – 3+10
Finished 4th round outside of the TC
A. Push Press (OT3M)
3 x 185/195/205/210/215 (10# PR)
B. As Rx (strict ring dips/from the floor)
3 rounds + 13
… nice knurling burns at the end of this one …