Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 90 seconds, for 15 minutes (10 sets):
Bench Press x 3 reps @ 65-70% of 1-RM Bench Press
The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.
B.
Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups
Jetlagged so scaled a bit.
A. 10 sets 3×90kg
B. 5 rds” 12.17
A. Speed Bench press 10×3 #210 every 90sec
B. AMRAP 15
40 double unders
20 double dumbbell push press #50
10 Strict C2B
6 rounds + 40 double unders
Only time for A today.
All sets at 165×3.
No cajones for 20.1. Great job Ani.
A. Strict Press
3×125,125,125,135,135,135,135,125,125,125
Every 90”
B. 5+69
Finally got around to doing 20.1! 8 rounds +5
That’s awesome esp after yesterday’s workout!
A. Bench press @ 235lb
B.
Modified double unders (because I have to do them outside and it was raining) to 10 Cal Assault Bike
4 rounds + 10 cals + 20 push press
LOTS of hands on knees during this one, haven’t had much capacity lately so just happy to have attempted this one.
Warm up done.
A.) done at 225 across.
B.) did 5 strict chest to bar instead. 8 + 12 push press.
Tore that one apart – nice work.
A. Bench Press (OT90s) – 10 sets
4×3 w/ 80kg | 6×3 w/ 85kg
B. AMRAP15 of: 40 DU | 20 – 95# PP | 10 – Strict Pull-ups
5 rounds + 60
Deadlift / CFI (home/ Sean) WU 4 min Bike 500 m row 2 rds Foam roll series 10 glute bridges 10 Air Squats x 30 sec hold 5 pushups inchworms 3-5 sec holds in each position 10 banded goodmornings Driveway High knee double taps Butt kickers A. Deadlift 1. 5x 225 2. 5x 285 3. 5x 315 4. 5x 365 5. 3x 415 6. 1+ x 455 (465 x5 = 545) 3×10 FSL 225/315/365 B. 15 min AMRAP (CFI) 40 DUs/ 80 SUs 20 Push press (95/65) 10 C2Bpullups /Pullups Results: 6 rds/ Sean 4rds + 55 SUs I tried… Read more »