Warm-Up | Performance
Two sets of:
Jump Rope x 60 seconds (may use this time to practice double-unders)
Dumbbell Waiter’s Carry x 50ft per arm
Followed by…
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
Then…
A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders
B. 20’ with 20kg db
A. Ok
B. 13:10 with 2x16kg dbs
B, 13:23 – Scaled to 20# dbs and did 30 psuh ups and 20 from my knees.
A. Up to 275
6×245
8×165
B. 13:44 w/ 55s
1) Used 185 on the bench press.
Haven’t pressed like that since last summer due to some shoulder injuries summer snowboarding at Mt Hood and then again early this winter. Pressed overhead too without pain finally.
2) 20:31, used 50lbs for the first set, 35lbs for the 2nd set. Was fatigued after the push-ups and having trouble locking out the DB push press.
A1. Subbed strict press and worked up to 95#
A2. Still strict press 85#
B. 14:46 – pushups took forever.
A. #75
#65/45
B. 26:26
#25, snaky push ups, rx DU
A) 85/105/115/125/135/145/150
B)@120bp/ 65bor
C) 14:07