A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes
B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups
A.
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps @ 21X1
Rest 3 minutes
B.
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
15 Chest-to-Bar Pull-Ups
A. Bryan – 250#, 270#, 290#, 305# all x 4 reps; ring dips x 10 reps/set.
B. Bryan – 9:45. Christy – 12:48.
A.80×4/85×4/90/x3/100×2 10 all ring dips at the thinest resistance band
B.Sc 7:14 (pull-ups)
A. 110kgx4/10 120kgx4/10 130kgx4/10 130kgx1 and 120×1 i lots power:)/10 all ring dips unbroken
B. Rx 8:22
Missed this one because it was my Grandma’s last day visiting us and I was fighting off a bit of a stomach bug. Can’t decide if I want to do today’s, or if I should put myself through this grip killer. 🙂
Do it!
Did fitness today due to equipment on road.
A. Deadlifts at 235×8 across
Push-ups x15
Hollow rocks done
B. Upscaled to five rounds using strict ring pull-ups, 70#KB for swings and goblet squats for 206 total reps.
A. Started too heavy!
405 (2) 315 (2); 365; 380; 395(2), 315 (2)
4×10 with 45, 45, 65, 80 lb DBs… But standard dips no rings
B. Excited for this one…
A. 6 sets of 6: 135, 145, 165, 185, 195, 215
10 close grip pushup (subbed in for ring dips)
B. 7:36 (55# KB)
A. 110kgx4/10 120kgx4/10 120kgx4/10 120kgx3/10 all ring dips unbroken
B. Rx 9:37
A1: 4 reps each set. 215/255/275/285. Felt great. My last 1 rep max was 285.
A: 16/13/10/8
B: 53lb kettle and did pull-ups instead of C2B. 5:58
Wow. Midway through the second set of pull-ups grip was toast. KBs were all unbroken but my last set of pull-ups was 4/4/4/3. I can’t string more than 8 or 9 kipping pull-ups. Need to make that my skill work.
A. DL 255×3. Ring dips have been hard for me. Can’t seem to get into a solid thumbs out pinkies to the side position. Any recommendations?
B. 7:55
A. Deadlift
4 sets x4
275, 305, 325, 345
Max rep ring dips x4 (read description wrong)
15, 12, 11, 10 @ tempo
Gonna call this a DL PR. It’s the heaviest I’ve lifted in a year and a half. Building up from here. The lift felt good today.
B. 6:14
Grip is what went on this today!
A. 205, 225, 235, 245 all x 4
10 dips unbroken
Added 30sec hollow hold
b.
7:23, strict C2B
A.1: 235#, 255, 275, 285 all x4
A.2: 10-9-8-7. First 2 rounds @tempo, last 2 a little faster. I think that’s my best ring dip session so far
A.3: gymnastics prog session 1 lv.2 (pistols, pull up, core strength work) about 30 mins
B. Subbed C2B for 50 double unders. No pull up strength left from A.3 and my purpose here was to get the intensity. KBS ub x2 then 15/10. Missed a few DUs, I’m wrecked at this point. 5:26
Good night
A. 195, 200, 205, 210
B. 9:27, first 15 c2b fast singles, switched to regular pullups for last 30. KB all UB.
A 275, 295, 305, 315 all w 8 first 3 rnds ub last on 6/2
B 45lb kb cuz thats what i have and pull ups first rnd c2b then declined slowly. 7:32
A.
195×4
215×4
235×4
255×4
Felt good back was a little tight
B.
RX:7:52
Had to do ctb singles- could not string them together! Ugh
A1. 285/305/325/335 x4
A2. 4×10 @tempo
B. Rx’d 5:40. Look like a spastic monkey trying to do butterfly C2B. Strung a few together but then switched to regular kipping.
Legit numbers Trion
Thanks man. I took off a couple days last week so I was well rested!
A1. DL 4 reps all sets 195/205/215/220
A2 bar dips red band 10/10/10/10
B.3rds
25KBS at 16kg
15pullups
8:54
KBS:UB/UB/ 15+10
Pull-ups first 2 rds sets of 2s then tore in 4 places all singles
This showed the huge imbalance in my grip strength right now
C. GHD sit-ups 25 reps 2 sets
A. Did deadlifts as a cluster. 1.1.1.1
365/10 dips
405/10 (+25lb)
425/10 (+25lb)
425/10 (+35lb)
B. Shoulder tweak so no b. Will do something else tonight.
First day here
A. 95 / 105 / 115 / 115 in kgs.
B. 9.28 kipping pull ups
welcome! Nice work
Welcome aboard!