A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes
B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
A. Bryan – 53# kb.
B. Bryan – pull-ups – 18, 16, 14. Hollow holds – 2 breaks/60 sec. Nose to wall handstand holds.
A. Done with DB: 55#, 60, 60, 65…should have went to 60-65 right away
B. Strict supinated: 21/ 20/ 17
A: 8 reps DB 60#
B: PU 14 / 15 / 14
45 sec HR
60 sec HS Hold
A. 24kg
B. 24, 19, 13; hollow hold; handstand hold
I’ve been MIA due to work so just getting back into it! See picture!
A. As Rx’d with 50# Db’s
B. 18/17/15 with :60 rocks & :60 hs holds
A: I wasn’t sure what to use so did 30,35,40,45…45 was getting tough
B: 10,10,9
:60 hold
4 steps, but was able to freestanding static hold longer than I have in awhile
A. As Rx w/ 55# (+# next time)
B. As Rx 14/15/11 : 60s hollow hold ; 60s N2W HS hold
… Swolemagedon.
A) All sets with 35# KB
B) Pull-ups: 7/7/8; hollow holds, HS walks: 20ft, 54ft, 58ft
A. 70 to heavy, 60,60,65
B. 11,12,11
Hollow rocks
Handstand walk practice maybe 10feet
A. 55, 60, 65 ,65
B.18, 17, 17
Hollow hold
Nose to wall with shoulder touches
A. 55, 55, 60, 65
B. Pull-up: 20-18-17
Hollow hold: done
Handstand walk: 36ft-54-72
A. 8 x 65-70-75-75, tempo started getting a little sketchy at the end
B. PU: 21-20-16
Hollow rocks ~25 each
FS HS about :45 total per round, no good space for walks
A: never done those before, did it with 16 kg DB
B: Pull-Ups: 9-8-8, Hollow Holds as long as i coul accumulate in 60 s, Nose-to-Wall Hanstand Hold as prescribed
I agree to anders, it was a nice “easy” day after the Squats and Cindy Yesterday…
A. 45# db…hadn’t done these in years.
B1. 16/15/15
B2. Done, B3. handstands, done
Threw in a relaxed 5k row. Nice “easy” day after yesterday’s volume.