PERFORMANCE
Warm-Up.
Six sets of:
Double-Under Practice or Single-Unders x 20 seconds
Rest x 10 seconds
Followed by…
Two sets of:
PVC-Loaded Cross-Bench Pull-Over x 6-8 reps @ 3311 tempo
Ring Row x 10 reps
Followed by…
Two sets of:
Plank x 45 seconds
Dumbbell Waiter’s Carry x 50 feet per side
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Strict Overhead Press x 2 reps
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
*Sets 6-7: 90-95% or 1-RM
B.
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 40 Double-Unders.
Last set Strict Press 42.5kg
Subbed 20 x 35lb KB swings for DU
14:49
20-15-15-10-10-10-10-10
Pleased as press-ups are a certified weakness. Changed to KB swings as though shoulders would be too taxed with DU and literally not finish.
80-95-105lbs strict sp
20-20-20-20-17-3
200Du
11:09
A: 95—>155
B: 6:53 (25,25,15,10,10,15)
A – 70kg-75kg – 80kg – 85kg
B (80SU)
10.04
A. 140, 140, 140, 150, 155, 165, 175
B. 6:27
Tempo made that tough
A. 130,130,134,140,150,155,165. Shoulders feeling strong, until B…
B. 9:25 Rx with 6 sets of DU. 35,11,12,13,12,11,6
A) 130, 140, 150
B) 7:55 rX
Fun stuff!
A. Strict Press x 2
55#, 60, 65, 70, 75, 80×1, 80×1
B. 100 Push Ups @ 10X1 – 6:40
30+25+20+25 = 120 DUs
***Those last 5 were a FIGHT…but I wasn’t going to break again!!!
a. 135×2 140×1
B. 17:11 280 du pushups 30-10-10-15-10-10-10-5
RX
A: % of @205
B: 7:25
I essentially did this workout yesterday unfortunately.
Instead I did,
1250m row
8 single arm squats with 80 lb kb (each arm)
1250m row
8 single arm squats with 80 lb kb (each arm)
1250m row
8 single arm squats with 80 lb kb (each arm)
1250m row
24:39
I did the rows at a comfortable pace 2:06-2:09 and pushed the squats.
Good work everyone!
1.180
2. 7:22 35/15/10/12/12/11/5
A.
5-125 3-135 3-135 2-145 2-145 2-155 2-155
B.
One round 30 reps and 40 du.
Got sick and had to stop. I’m afraid I have a stomach bug🤦🏻♂️
A. 175
B. 7:25 Rx
Warmup done ✅
A. SOP x2 every 2 mins
Worked up to 65kg
B. FT 100 tempo push-ups
@5’36
3 sets of DU’s done, was hoping just for 2 but that tempo changes things a bit and so was just short in the 3 set of making the 100!!
07’50 – 160 DU 😅😅😅😅!!!
Well, that will be like 640 DU for me. 😂🤦🏼♀️
Let’s hope you manage to do it in a few less than that Janelle!!
240 DU. Not 640, but also not a few. 😊