PERFORMANCE
Warm-Up.
One set of:
“Banded Pushing 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.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
B.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1
C.
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
Did this on 8/30
A. 8 on all Ring Rows
Front leaning plank rest on rings to avoid weight on elbow
B. Bench @ 20X1
6×135, 4×165, 4×185, 4×185, 4×205
C. 15:46
T2B were slow, but Ring Dips didn’t kill the elbow!!!
I forgot to post earlier.
A. Done
B. Done at tempo
185×4, 195×4, 195×4, 195×3, 195×3
C. Rx: 14:59
The ring dips were tough!
A. Done
B. No bench so did a set of push-ups
C. 15:48 Rx. TTB and ring dips were close to strict today.
Welcome back to me!
A. 10 rows rx
B. 4×125-130-135-140-145
C. Oof 21:16 kipping ring dips runs 2 min TTB 10-5-3-2 across ring dips (about 1 min…yeah felt them. Felt slow on everything rest day tomorrow
B)
5x 4- 135, 155, 155, 165
C)
14:46 Rx
RX
B: 5×3 #265
C: 17:30
Emom 1 min 3 stations
8×124 row
4×225 bench
45 sec plank
3rds
20 cal row
20 toe to bar
20 dip station dips
12:40
A. Done
B. Subbed strict press- 65#x4/75×4/85×4/95×3/100×2
C. 17:35- did banded ring dips.
A. 10-10-10 reps ring rows with elevated feet on bench
B. 4-4-4-4-3 reps @85% of 1RM
C. Rx 17:50, run ok, t2b ub, shitty shitty ring dips
1)Complete
2)4x110kg/4x120kg/4x120kg/3x130kg/2x130kg
3) 16’20” T2B need some work
B: 185×4/190×4/190×4/190×3/190×2
C: 12:26, dips w/ green elastic
Did yesterday’s squat max workout:
A. 1RM @ 370#
B. Jackie RX @ 7:55
Row @ 3:40
Thrusters @ 20, 15, 8, 7
PU @ 12, 8, 6, 4
Pushing to get Jackie under 8 min… Great motivation Hammock, Alban and Mugu👍👍 y’all flew!
Good work Blake!
Likewise man!
A. Complete
B. 275×4/295×4/295×4/305×2/305×2
C. 14:19 Rx…Gotta keep working on the running…10/10.10/5/5.5/4/3/1s to finish for the T2B.
Enjoy today!
A) Complete
B) complete. 4 reps each set to 190
C) 12:15