PERFORMANCE
Warm-Up.
Two sets of:
Prone PVC Pass-Through x 10
Dumbbell Waiter’s Carry x 50 feet per arm
Followed by…
Two sets of:
Jump-to-Split Drill x 8
Single-Dumbbell Push-Press x 5 per arm
Then…
A.
Every 90 seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
C.
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups
Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.
B: 155-175-185-195,200,205
C: 13-14-12
Back into it!!!
Warmup done ✅
A. Behind the neck press x5 @40kg
B. Split jerk x2 10 sets
1-2 @50kg
3-4 @60kg
5-6 @70kg
7-10 @75kg
Pleased that my little boys arm seems to be working ok again with these!!
C. 7,10,12
It would appear that not having done HSPU’s for 4 months doesn’t make them any easier!! Need to work on these again as couldn’t string more than 5 together!!
A: 95/100
B: up to 160
C: steep incline push ups
Row in 1min
17/10/9
A)
95
105
B)
120 x 2
130 x 2
140 x 2
150 x 2
160 x 2
C)
10 (7/2), 9 6/3), 5 (5/0) = 24 Rx
A: 115#
B: sets 9 and 10 @ 205#
C: 47 reps. Sandbagged first 2 rounds 15, 15, so that I would have enough arms for last round of SHSPU. Should go all out in at least the first round.
A. Behind the neck press
95, 95
B.
145, 155, 165, 175
C.
30 reps total (10/10/10) RX’d
A. 95lb x2
B. Worked up to 155lb for the last 4 sets.
C. 16,15,15 = 46 total
A. Behind neck press – 65, 65
B. 105, 110, 120, 130 x 4 failed one rep tried again got it.
C. 17, 17, 17 – SHSPU
This was fun and I did wayyyyy better than I thought I would. 10/6/1 all rounds.
17 HSPU – nice!