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:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Then…
A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Ring Dips
12 Toes to Bar
A. Up to 240
B. 5+7
A
135 x 5
185 x 2
205 x 2
215 x 1
B
@ 205# DL
3 rds + 19 reps
DL by round
UB
6/6
6/3/3
4/3/3/2
2×275
4 rounds + 5 sets
A. Up to 215.
B. Rx: 4+4
C. 10 min ab work
A. Subbed strict press- 100#
B. 4+4 with banded ring dips
Bench 2x 275
12 min amrap
12 dl 225
12 dips on bars
12 toe to bar
4+12
Need to do yesterdays workout sometime this week!
Good job guys!
God Bless!!
A. 2RM bench press @95% of 1RM
B. 3 rounds + 12 deadlifts + 9 ring dips, same as last week I am the worst at ring dips
1) 135kg
2 ) 3 Rds
20 reps
200 on bench
3 rds plus 6 dips
Subbed 155
A. 325# x 2 (was supposed to have a spotter today, but this felt clean so I was happy)
B. AMRAP 12
12 Deadlifts 225 (UB)
12 30″ Box Dips (shoulder smoked from Gymnastic accessory work, wanted the stimulus)
12 Toes 2 bar (Had to break in the 3rd round)
5+25
C. Gymnastic WoD #1 this week
D. Core WoD #2 this week
Cheers and enjoy this one
Bench to 215.
Probably would’ve gone higher if I had a spotter. But happy with that number 🙂
B)
3+12 (225 DL)
Good morning!