A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps @ 21X1
Use approximately 80% 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.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (55/35 lbs)
10 Strict Pull-Ups
*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.
Hey all.
Did yesterday’s partial. Have to run out.
Front squat series 8 reps at 150 for max.
Hit % fine
T2b went well as part of warm up. Not stringing together but can do 5 reps easily without letting go.
Yesterday setting up my rogue boxes and rearranging the garage gym. Loved using this today, it’s been a long time since I used a real rack/rig. See pics below. Spotter arms on the way
