PERFORMANCE
Warm-Up.
Two sets of:
Scapular Push-up (from elbows or hands) x 10
Batwing Extensions x 5 reps
Followed by…
Two sets of:
“Single-Ring Pulling Warm-up”
Single-Arm Ring Row x 8 reps per arm @ 2112
Chest-to-Ring Hold x 30 seconds
Single-Ring Supinated Hang x 60 seconds
Then…
A.
Four sets of:
Incline Press x 6-8 reps @ 21X1
(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest 45 seconds
B.
Every 6 minutes, for 24 minutes (4 sets) for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)
12 Toes to Bar
A. Done with 50# DBs
B. 8:00 Rx (1:53,1:45,2:09,2:13). TTB went on the last 2 sets – UB on first 2, then 6/3/singles, 5/singles)
B. RX
2:45
2:44
2:54
3:28
A. Press done with 35# dbs, row done with 55#.
B. 2:51/2:43/2:41/2:37
B. 2:30ish, 2:08, 2:02, 1:57
A. Incline Press @ 21X1 w/ DBs – 25# x 8, 30×8, 35×6, 35×6 SA DB Row @ 21X1 – 25×8, 30×8, 35×8, 35×8 B. E6M for 24 Min 18 Cal Row – 1:12 / 1:10 / 1:05 / 1:02 12 SA DB Push Press (holding other DB in FR) – all UB 12 T2B – all UB (first 2 rounds strictish/last 2 kipping) 2:54 / 2:40 / 2:20 / 2:10 C. Abs x 500 50 Standing Opp Knee to Elbow 50 Crunches 50 Russian Twist 50 Leg Raises 50 Pike Leg Lift Over KB 50 Straight Leg Sit Ups… Read more »
Nice improvement each round on B!
A: 125 across
50 DB
B: 2:30, 2:09, 2:00, 1:58 Rx
What is ment by numbers like 21X1 and @2112?
Timing for the lift – always starts with down. So 21X1 means 2 sec descent, 1 sec in the bottom, explode for the lift, 1 sec at the top before descending.
A. 70#s (did 12-15 reps)
55#s for low rows
B. 2:01/1:57/1:51/2:17 (last round T2B were broken up)
*Accidentally did 25 cals each row
A. All done with 155 barbell
Tempo bench press 8 reps
Tempo row 6 reps
B. 2:33, 2:38, 2:41, 2:38
C. 100 burpees
100 burpees 🤮!!! Nice work Mike
M55
Subbed 35lb db
2:27
2:23
2:15
2:03
All TTB unbroken.
Warmup done ✅
A. 4 sets
Incline floor press x8
DB row x8
@25kg LA, 22.5 RA
B. Every 6 mins
24 cal row
12 SA PP (6 each) @22.5kg LA, 20kg RA sets 1-2, 22.5kg sets 3-4
12 v-ups
2’11, 2’05, 1’58, 1’55
Total- 8’08
Had to sub in v-ups as kipping was what set me back a few months with this injury. Raised the weight on last 2 sets with RA and felt good! 💪🏻