Warm-Up | Performance
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:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press

Then..

A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 reps @ 85-90%
*Set 6 – Max Reps @ 80%
*Set 7 – Max Reps @ 70%
Rest as needed

B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

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Aaron D
Aaron D
February 7, 2024 3:25 pm

A. 90-105-112.5-117.5-127.5-8×115#-10×1-2.5
B. green band hspu on echo bike
7-7-5 echo bike cals in 53-53-51 sec

Bryan Raygoza
Bryan Raygoza
February 2, 2024 7:13 pm

A.
95
105
115
115
120
115 10
95 13

B.
13/11/11

Luci
Luci
February 2, 2024 9:18 am

A: 10x 35kg /30kg x15
B: 10 / 11 / 9

Phillip T
Phillip T
February 1, 2024 6:13 pm

135,140,155,160,165,155(3),155(2)
12,11,10

Char
Char
January 31, 2024 8:27 am

65/75/85/95/100/90*8/80*12

11/10/7 SHSPU

Alexander
Alexander
January 31, 2024 6:36 am

А. 65 kg ×7, 55 kg ×10
B. 7 reps all rounds

Cj mo
Cj mo
January 30, 2024 12:56 pm

A. 95 115 115 135 145 135×8 115 x10 95x 8

B. Did yesterday conditioning

Kendall Berman
Kendall Berman
January 30, 2024 12:24 pm

A. 65, 75, 85, 90, 95
7 reps @ 85
12 reps @ 75

B.
15 Cal SkiErg
10 C2B Pull Ups
1. 4 HSPU
2. 7 HSPU
3. 5 HSPU

Aaron Shaheen
Aaron Shaheen
January 30, 2024 12:09 pm

A. 105,120,130,135,145,130×5,110×6
B. 4hspu, 4, 6.

Bertan
Bertan
January 30, 2024 11:13 am

35/42.5/47.5/52.5/57.5/50×8/42.5×10 kg

Gabriel Oropollo
Gabriel Oropollo
January 30, 2024 3:17 am

A. 105, 125, 135, 145, 165, 145×8, 135 x 9

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