Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Followed by…
Pec Stick (or Medicine Ball Activation) x 90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
B.
Two rounds for time of:
30 Calories of Rowing
25 Toes to Bar
20 Single-Arm Dumbbell Push Press* (50/35 lbs)
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
A. 45 kg
B. 13:25 @Rx
A. 205
B. 8:43 Rx
How to read Bench Press x 3 reps @ 21X1
21X1 means 2 sec on eccentric phase, 1sec hold in bottom, X means as explosive as possible, 1sec hold on top
155 for the bench
13:00 with a stationary bike.. which I think calories were way off. But whatever, all I got.
T2B suck. 10-5-5-5 then 5’s
A. Tempo Bench press all 8 sets
165×3
B. Push press 44 lb Kb otherwise Rx
9:11
Rows were 1:30 and 1:21
Toes to bar were far and away the hardest part for me.
PP UB
A) 135lbs
B) 10:09 (35lb dumbbells)
A. Bench x 3 @ 21X1 – 105# / 115/ 120/ 115/ 115/ 115/115/ 115 B. 2 Rounds for time – 10:44 RX 30 Cal Row – 2:07 / 2:14 25 T2B – 13/7/5, 14/6/3/2 20 Single Arm DB PP – each arm UB with short rest between arms ***All of the T2B were done kipping except the last 2 reps. This is HUGE for me, I usually can’t keep a good rhythm and just do strict. C. Power Abs Hanging L-Sit Hold x 2:00 ***15 Superman rocks at every break – I broke 5 times (definitely need to work… Read more »
A. 70 kg
B. 8:15 RX
A) 85#
B) 10:50 – 20# DB’s
Bench 8X3-225
9:19 with 40lbs dbs
Ttb killed me today
… warm-up as Rx
A. Bench Press as Rx: 8 x 3 w/ 80kg
… exposed some junk in my left shoulder – still more work to do.
B. As Rx: 8:58
1:30 pace | 5×5 | UB
Bench- 75kg @70% 1rm
B. 8.29 – RX nice and consistent pace
1:30 on the tower
8/8/9 toes to bar
Unbroken push press
C. Alternating 10 emom
3 bar muscle ups 6 depth box jumps @30inch
5 HSPU + 10 double unders
A. 70-80-90-100-100-100-90-90 kg
B. 7.45 rx. Ttb most difficult