PERFORMANCE
Warm-Up.
One set of:
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
If you achieve 5 successful reps, increase the load in the next set.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
A. 40 to 60 kg, every 5 reps
B. 7 rnds
100×5
105×5
110×5
115×3
115×3
3 rounds plus 4 dips
5x 70 75 85 95, 1×105
5 rnds
A. Up to 145(3 reps)
B. 5 + 9 Rx
Forgot to post.
A. Did this after B because I knew the dips were a problem.
65, 70, 75 x4, 75×3, 65 x 5
B. 5 Rounds
1 Round RX
4 rounds Ring dips assisted. Dips are my kryptonite. FOR REAL!
A)
Strict Press
95 x 5
105 x 5
110 x 5
115 x 3
115 x 3
RX
A: 155×5, 165×5, 175×4,185x3x2
B: 5 rounds
Bonus: e2mom x5 3 position snatch high hang, 2″ below the knee floor
75-85-95-105-115
A. 5×95-100-105-110 115×3
B. green band for hspu kipping ring dips 4+3 hspu
shoulders!
135×5
155×5
165×5
185×5
195×3
4 rounds + 6 reps
*subbed stationary dips for ring
Emom 2:30 shoulder press
5-135 5-145 5-150 3-155 3-165
12 min amrap
6 shoulder press 115
9 dips
12 toe to bar
6+7
You just had to beat me by 1 rep..didn’t you Jeremy 🤣 Outstandin work!!!
Haha I just went for it! Good job!
A) Worked up to 115
B) 4 plus 15 Rx
A. 135×5/145×5/155×5/160×5/165×5 (Really dumb question, what’s the difference between this and a strict press?)
B. *Y’all have solid gymnastics*
9 Knee elevated strict HSPU from 24″ box
9 30″ Box Ring Dips Tempo 2020
12 Toes 2 Bar (UB until 4th round 10/2)
4+20
***Yesterday’s Gymnastics WoD was all strict HSPU work and ring dips…I’m smoked, nice work everyone!***
Ya know..I’ve asked myself that very question 100 times…and from what I’ve researched online and what shows on BTWB..there is no difference. I often wondered if shoulder press was supposed to be from behind the neck..which would be a wider grip…but honestly I’m not sure. I’m going to be talking with Coach Nick tomorrow…I will try to remember to ask him!
BTW…you smoked the “shoulder press”..so you should stick with that!!!
A. Shoulder press x 3-5 reps @ 20X1
55#x5, 65×5, 75×5, 80×2, 77.5×3, 77.5×3
***Superset with 25 V-ups (just to pass time..3 min is far to long for this girl to be ideal)
B. AMRAP 12 min – 6 Rounds + 6 DB presses
6 Seated DB Z-press @ 25# DBs
9 Ring Dips – (kipping) couple rounds UB then 7/2
12 T2B – mostly kipping and all UB
***started with 30# DBs..but couldn’t keep from over extending my back…dropped the weight mid 2nd round.
A. 135×5, 155×4,3,3,3
B. 4 even RX fun one
A. 135×5, 140×5, 145×5, 150×5, 155×3
B. RX: 5 rnds + 6 + 9 + 3
A. 40, 45, 50, 2x55kg
B. 6 rds
M/38/255
A. Right shoulder cranky. Wasn’t sure how this was gonna go. 115, 125, 135, 145×4,145×3
B. Pike hspu, bar dips,t2b
4 rounds +6+9+3. Lots of toe tapping on dip and t2b to help.
95×5 135×5 145×4 (x3)
B. 5+10
A. 95×5, 105×5, 115×4, 115×4, 115×4
B. 4 rounds + 6 + 9 + 6