Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)
A. 135lbs
B. 7:44 (95lb barbell PP)
Weird that no one else posted. Everyone OK? ?
A. Opted not to do Bench press, as that is something that really bothers the elbow.
Did 4 rounds, NFT of
30’ HSW
30 russian twists with med ball
B. RX
9:17.
This was all about the push press for me.
Did them UB till round 5 the. 7/2.
Only time for B
B. 9:50