A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.
A. Bryan – 215#, 250#, 290#, all x 8; 20 ring dips. Christy – 125# x 8, 145# x 8, 165# x 6; 20 ring dips.
B. Bryan and Christy (400m run vs row) – 15:13.
A. 365*8,385*8,435*6
B. 10:31
70# KB
Did this one today instead
A:275 and 8 reps each time.
25 dips on the bar. First set unbroken. 2-3 broken into 3 batches with 10 sec in between.
B:~14 mins. Forgot to start timer. Used my phone for the rowing since the screen was broken 🙁 on the machine. So rowed for 2 mins each time. I guess that’s about 500m
A. DL 275×8 all sets. 25 Ring dips, broken into 2-3 sets on low rings.
B. Subbed 400m run for row. 12:26. HRPU UB. KBS 15/10.
A: 8 reps DL 100 kgs + 20 Static Dips
B: 10:59 @ 500m Row = 2 min Band Row + 15 HRPU + 25 KB Swings 24 kgs
Ended up taking a 3 hour nap and didn’t really have the time to fit this in so the class convinced me to do 5 rounds of 400m row and 15 power cleans at 95/65 with a 50 sit-up cash out. Took 14:49. Have a good weekend everyone!
Happy weekend!
A. 220lb x 18
B. 10:13 52# KBS
Awesome!
A. 165, 175, 185 X 7, 7, 6 reps
20 Reps of bench dips…. had a hard time with these.
B. 12:27
45# KB
Oh the dip…totally a hard movement. BUT…get better at them and you will improve all your other gymnastics movements, especially HSPU!
A.
DL – 385×8, 425×6, 425×6
Ring Dips – 20 (all unbroken), 25 (17 UB), 25 (9 UB)
B. 15:20 (RKB Swings, 80#)
Holy ring dips!
A1. 265×8, 275×8, 285×8 all at tempo
A2. Ring dips x 20 each time unbroken
B. 12:38 Rx’d American KB swings
Wow, legit ring dips!
A: 215# x 8/7/6
15-20 ring dips each set
B: 50# kbs done with partner. 15:00
Awesome!
A. All sets 315×6 and 25 dips on parallel bars
B. 9:50 RX glutes are barking
Glutes!
A) all sets 90kg x 8 reps and 20 reps of dips on parallel bars
B) so much harder than it looked! Did it in 12:05. 1:52/1:55/1:54 splits. Dripping with sweat! Hot 😉
Ah yeah!
😉
A.) 325×8 & 20 ring dips, 345×8 & 20 ring dips, 375×8 & 20 ring dips.
B.) 10:35Rx American KB swings
Your strength is silly brother! Nice work
A. 308×8 then 2 sets of 6 @352
B. No rower, so just did HRPU and KB swings.
Bed at 0100 then had to get up at 0400 for a mass casualty, needless to say my body wasn’t 100%
A. Went light 175/195/20-8 reps at tempo
20 thin band
B. 12:17- Rx KBs were Russian. ( I assumed they weren’t supposed to be American but either way the body wasn’t down for that heavy American today)
What address for shirts. I need to ship them tomorrow otherwise they are going to have to come home with me.
1401 E Street
San Diego, CA 92101
Thank you for thinking of us! Stay safe on your trip home and let us know when you arrive!
Thank you!! I’ll put both of your names on it!
A1: 120/125/130kg – decided to go light but do as many reps as possible w/o TnG (not sure how you call it)
A2: no access to dip bar so did 3 sets of 20 diamond push ups
B: 12:25 with regular Push-Ups and 24kg KB
Great job!
Warm-up:
500 m row
30 GHD hyperextensions
Tabata high skips
30 Hand-Release Push-ups
A:
3 sets: DL 6,8,8 x 84 kg, Stationary dips x 20
B:
12:02 (16kg KB American swings)
Nice! Just curious, where do you live?
warm-up:
500 m row
tabata high skips
30 Hand-Release Push-ups
A:
1 set: 8reps@ 136 lbs, 25 dips with blue rubber
2 set: 8reps@ 147 lbs, 20 dips with blue rubber
3 set: 8reps@ 147 lbs, 20 dips with blue rubber
B: 12:21 (row, push-ups =RX, hybrid swings 12kg)
Great job, Yulia!