Warm Up
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Strict Press
Set 1 – 5 reps @ 65-75%
Set 2 – 3 reps @ 70-80%
Set 3 – 1 reps @ 75-85%
Set 4 – 3 reps @ 77-87%
Set 5 – 2 reps @ 80-90%
Set 6 – 1 rep @ 85-95%
Sets 7-8 – 8 reps @ 70-80%
B.
Against a 4-minute running clock….
400 Meter Run
6 x (5 Push-Ups + 1 Wall Walk)
Max Reps of Double-Unders or Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of three (3) sets.
A. 5×95 3×105 1×115 3×115 2×120 1×125 2×8 105
B. 4 rds of pushups/ wall walks-4+2 pushups/ 4+1 pushup
interesting workout I couldn’t think of a way to scale it I liked so just did is as ME of the pushup complex.
22du /4 or 5r? +2/ 4r
75 80 85 95 100 105 80×8 80×7 +1
A: Press 215
B: 90 Cals
Strict press done up to 135
Deadlifts up to 345.
The deadlifts were disappointing, but not surprising since I’ve given much more focus on running the last few weeks.
What the 🦆 was that?! Those push-ups/wall walks were awful.
Subbed 1k echo bike – DUs – 27, 32, 33
B.
Was not able to finish the 400 and get to my double unders. So I scaled to 300m run and knee pushups
A. 135,150,165,165,170,175,150×8,150×6 and failed
B. 12.dblu, 16 dblu, 10 dblu