Warm-up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side
Then…
A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 3 minutes of:
5 Strict Handstand Push-Ups
10 Pull-Ups
20 Air Squats
Rest 60 seconds, and repeat for a total of FOUR sets. Start each set where you left off the previous set, and note your score as total rounds and reps achieved.
A. 70 kg bench
B. 6+5
Warm-up
A) Bench Press (70kg)
Banded Resisted Face-Pulls (10 reps)
Stationary dips (10 reps)
Bar L-Sir (45″)
B) Metcon: 12rounds + 2air squats
A. Only did one round as I was short on time.
Did seated press instead of bench as that is the worst movement for the elbow.
B. 9 + 10
The pull ups fell apart around round 6, but that is not surprising since I haven’t done pull ups since the last time we did Fran. Minimal pain in the elbow, so that is encouraging.
The SHSPU were with a 2” pad under the head.
I forgot to post a couple of days ago when I did the 60, 40, 20 workout.
Rx: 28:16
Today:
Deadlifts: I’m wiped out from the week so I lessened the load.
5 sets of 275×3 instead of 295-305.
A. from today
tempo bench press at 165
face pulls ten reps
10 ring dips each set
l-sit on rings to 45 seconds
A. BPx5 90kg, 90, 90
Band face pulls 10,10,10
Dips 12 12 12
L-sit 45 secs accumulated each set
B. 8rds + 5
A. Done – all sets of bp done with 95#
B. 7+2- wanted 8, so I was close! Did khspu, which completely fell apart in round 4 or 5.
A. BPx5 @ 21X1 – 135, 155, 175
Band pull aparts – 8, 9, 10
Stationary Dips @ 2111- 10, 11, 12
L-sit – 45” each set accumulated
B. 105 + 92 + 88 + 104 = 389 reps
11 rds + 4
A. OT90s for 18 minutes (3 sets)
1. Tempo Bench 21X1: 5 w/ 155, 160, 165 (kept it light for tempo/shoulder stability)
2. Face Pulls 2111: 10, 10, 10
3. Stationary Dips 2111: 10, 10, 10
4. Max Hollow Hold: 60, 60, 40|20
B. Fitness Version as Rx (4 x 3min|1min)
3 – SHSPU | 6 – Strict Pull-Ups | 12 – Squats
3+9, 3+9, 3+6, 3+6
Total: 13 rounds + 9
… hello weekend.