PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds, nasal breathing, easy pace
Assault Bike x 30 seconds, moderate to hard pace
Followed by…
Two sets of:
Dumbbell Waiter’s Carry x 50ft, right
Single-Arm Dumbbell Push Press x 5 reps, right
Dumbbell Waiter’s Carry x 50ft, left
Single-Arm Dumbbell Push Press x 5 reps, left
Dumbbell Romanian Deadlift x 10 reps (hold dumbbell by both heads)
Then…
A.
For time:
40/30 Calories of Assault Bike
30 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run
Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.
17:11 then 16:44
Did 15kg strict press for SHSPU and 17.5kg for snatch and Push press 1st round.
2nd lowered all the dumbbells by 2.5kg as knew I would not finish in 20 mins otherwise. Pleased as it included some tough movements for me.
17:45
22:34
Just testing
This was just a huge scale fest!
30 Cal AB – 3:09/3:39
20 L-seated DB Press + 10 kipping HSPU
(R1 @ 25# DBs 7/5/4/4, R2 @ 20# DBs 12/6/2)
30 Alt DB Snatches @ 30# – all UB
30 Push Ups – 16/10/4, 18/9/3
30 DB Push Press @ 25# DBs – 16/8/6, 18/12
800m TM Run – 4:10 / 4:11
20:33 / 19:06 = 39:36
RX
A: 12:10
B: 11:40
Holy smokes…who are you? These times are ridiculous Josh..OUTSTANDING!!!
I’m nursing a sore calf this week.
Six sets of tempo bench press
8 reps at 155 at 2111
Six sets all slow and controlled
Pull-ups alt between pronated and supinated 8 reps
Ring dips
Travis’s core workout 9
Sore calf is never fun! I hope it’s better soon! Great work on the upper body Mike!
i will do it
This sucked…..
13:06 used 55db, all strict handstand push-ups no. Kipping
14:13 same as above