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 – Single-Leg Glute Bridges x 10 each leg
Station 3 – Dead Bugs x 10-12 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Bench Press x 2 reps @ 20X0
Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+
B.
Three rounds for time:
21 Kettlebell (or Dumbbell) Push Press (16/12 kg)
15 Toes to Bar
9 Strict Handstand Push-Ups
A. Go to 92 kgs
B. 13:10 @ 21 Strict Push Press 25 kgs
A. 155, 165, 175, 185, 195, 195, 205, 205, 205, 215
based off of 235
B. 44 lb kbs used and max sets of shspu and the rest off of 30″ box
10:02
Push press: UB, 7/7/7, 12/9
T2B: not great but I’m progressing!
SHSPU: 3, 2, 0 see T2B 🙂
A. 80#/90/95/100/105/110/115/120/120/120
B.8:13- khspu done with 2 mats underhead.
Well done Anika! You flew through B.
A. Bench x 2 @ 20X0 – started at 100# and increased 5# each set. Got to 135# and could only hit 1 rep in last 3 sets. (135# is 90%…just not my bench day I guess)
B. 3 Rounds for time – 9:12
21 DB Push Press @ 25# DBs
15 GHD sit ups
9 SHSPU w/ Band
Way to keep working through it!
Warmup
A. E2M Bench press x2 @20X0
Up to 100 kg for the last 5 sets
B. 3 RFT
Subbed v ups for the ttb
5:45
C. Emom 10’
STTB 10/8/5/5/5/…..
Shoulders are ded.
Great day all around Simo!
Shoulders were a little tight so I skipped heavy benches
A.5 rounds
200m run
15 calorie echo bike
12 strict ring dips
12:12
B. 3 rounds
21 DB push press #35s (Ub)
15 T2B (5/5/5)
9 SHSPU (ub)
6:14
A. Bench Press 20X0 (OT2M – kgs)
2 w/ 78, 83, 88, 95, 100, 103, 106, 109 | 1.f w/ 111 | 1 w/ 111 (244)
… topped out at 92%
B. 3 RFT of: 21 – 35# DBs Push Press | 15 – GHD Sit-Ups | 9 – SHSPU
6:07
… last set of SHSPU was rough but happy for a muscle fatigue day … lungs still need a rest.
Strong on the bench and you demolished B!
Deadlift / CFI (home/Sean)
WU
500 m row
2 min bike
2 rds
-FR complex (hips/glutes/ Legs)
-Glute Bridges x10
-Pushupsx5 x3-5 sec hold T/B
Banded GMs x10
Drivewzy lunges
Buttkicks
A.Deadlift
3×5+
1.315
2.365
3. 410×10
P1RM=546
A1.3×10 FSL
225/275/315
B. 3 rds
21 Push press (35/20)
15 T2Bs / V-Ups (hold HR in rest)
9 HSPUs (scaled variation)
Results: 3:30
Sean: 4:33
went hard and did not want to break any reps up.
A. Bench up to 235lb
B. Push press with 35lb DBs and kipping HSPU
8:58
Glad to have done all t2b in sets of 5. Those have really improved since last seasons Open
Awesome Ryan! Great work on t2b!
double or single ktb?
A. Up to 115 kg
B. 5.31 rx
Strict hspu took some time
A. Based on 270, up to 255# x2.
B. Been fighting a lumbar strain for the past 10 days so I shut it down on TTBs on round 3. Was around 8:20 at the time.
A. Tempo Bench-Press:
2×75/80/82,5/85/87,5/90/92,5/95/97,5/100 kg
0. Deadlifts:
5×30/50/70/90/110/130 kg
B. WOD:
9:23 rx’d
The push press is with double kettlebell (dumbbell), right?
Yes, that’s how i read it
Think so too.