A.
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on January 18, 2017)
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups
A. Bryan (E3MOM) – 100# x 5, 105# x 5, 110# x 4, 110# x 3, 105# x 4.
B. Bryan – 3 rounds + 15DUs.
A. 100, 120, 140, 150, 155
B. 4 rds + 22 as RX’d
A.
115, 125, 135, 145, 155×1, 150×1, 140x 2
B.
3 rds + 73
C.
Followed longhorns lead glute bridges
A. 105
B. 3 rds +4
A: up to 60 kg 4 reps
B: 3 rds + 56 rx
Biceps is dead
A. 45, 55, 65, 70 – 3, 70-4 – a bit of an increase, but wow was it hard!
B. Well either 3 + 79 or 4 depending on when my timer went off. I couldn’t hear it very well.
65# PP
A. (115/130/140/140)x5, 145×4
B. 3 RDs -5reps, RX (finished 3 rds in 12:52); 1st round in 2 minutes, downhill from there.
C. HSPU Negatives (:04 down) x 12
MHR 165
Same here…killed the first round in 2min and then it quickly went downhill
A.) 135, 135, 145, 150, 150
B.) 4 RX
A. 95X5; 105X5; 115X5; 125X5; 135X4 missed this one six days ago
B. 100 SUs, 15 PP@95# & 12 pull-ups (scaled 20%)
1:46-UB, 2:23 6/6 pull-ups, 2:45-UB, 3:15 PP 9/6 + 1:51 left = 108 reps
Call it 4 + 58
B. 3+73 RX
A. 85/95/100/105/110 x 5; still a lot of room to go up but focusing on keeping my ribs down and not over extending
B. 4+41 RX ; moved smooth except for my dubs….. I’ve recently been having trouble with something that was once a strength
A. 5×5 @ 80#, 5# higher than last week probably could have gone up
B. RX 3+15. DU weren’t on point and PU always slow me down.
A. 65/85/95/100/105
B. 3 + 56 Rx
A: 65/75/85/95/105(only got 3)
A2: DB presses 2×8 @30#s 1×8 35#s
B: scaled to 95 to keep it moving only for 2+ 55 (kind of a disappointment, but there’s always tomorrow)
A. 65/85/95/100/105. Max standing shoulder press is 135#
B. Rx’d 3+58. UB on du’s & pull ups. Broke PP into sets of 10/5, 5/5/5, 5/5/5, 5/3
A) 100, 100, 105, 110, 115
B) 3 + 62 reps (95#)
A. 95#x5, 115×5, 125×5, 135×5, 145×3
B. As Rx..5 rds + 20 reps, everything unbroken until the last round of pullups 10/5
…finished with some core work
A. Standing press up to 185
B. 4+70reps rx
A.110/120/130/135/135
B. 4 rounds RX
Great shoulder work. Push Press felt heavy on round 3 & 4
A:
1)
2)
3)
4)
5)
B:
Barbell: 35kg
100 Single-Unders instead of 50 Double-Unders
3 Full Rounds