Warm-Up
Three sets of:
Double or Single-Unders x 30 seconds
Cossack Squat x 10 reps, alternating
Followed by…
Two sets of:
Slider Seal Walk x 25ft forwards, 25ft backwards
Extended Inchworm with Hold x 3 reps, hold 5 seconds at end range on each
A.
Every 2:30, for 15 minutes (6 sets):
Strict Press
Set 1 – 5 reps @ 60-65%
Set 2 – 3 reps @ 65-70%
Set 3 – 2 reps @ 70-75%
Set 4 – 2 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 2 reps @ 85% or more
B.
Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:
Station 1 – 45 seconds of Assault Bike
Station 2 – 45 seconds of Ring Dips
Station 3 – 45 seconds of Push-Ups
Station 4 – Rest
5k training plan
4200 total m
Strict press
Up to 135
Ring dips: 9, 7, 3, 4
Pushups: 18, 14, 12, 10
I’m toast after all of that work on a hot day!
Have a great weekend friends!
Sp 65-100
12/15/11/12
18/13/13/13
19/15/13/12
5×135# ,3×155#, 2×185#, 2×205#, 2×215#, 2×215#
Dips: 20, 16, 12
Pushups: 19, 18, 13
Subbed air bike for treadmill sprints @ 45 sec.
3 rounds due to time
Did a bunch of lateral DB raises and upright rows before doing strict press to get some pre-fatigue in.
65, 70, 80, 95, 95, 95
Lost my count after my first reps but ranged from 10-13 reps on everything.
A. 95-100-105-115-125-130#
B. cals 11-13-15-17 56
strict ring dips 10-8-7-6 31
pushups 15-14-12-11 52
139 total
Shoulder Press 75,80,85,96,100
95 Reps
I still struggling to dip
A. Set 6 – 91% (100)
B. 9,10,11,11 (Echo bike)
11,11,9,9
23, 21, 17,18
Maybe I put too much in the bike at the end. My arms were on fire for those push-ups 🔥
A. 80/90/95/105/110/120#
B.
Assault bike: 15/15/15/15
Ring dips: 16/15/12/11
Push ups: 16/14/13/12
A. 45lb dbsx 6, 55lb dbs x 3, 65lb dbs x3, 70lb dbs x 2, 75lb dbs x 2, 80lb dbs x 1
B. 15 +15 + 35 = 65
16 + 9+ 29= 54
17 + 7 + 22= 46
16+8+22= 46
A. 65/70/75/80/85/87
B. Bar dips
1. 11+9+12 = 32
2. 10+9+12 = 31
3. 11+9+11 = 31
4. 10+8+10 = 28
Total= 122
A. Strict Press (based off 87#)
55# x 5
60×3
65×2
70×2
73×2
76×2
B. EMOM for 16 for max cals/reps (45:15s work:rest)
AB – 9, 10, 11, 9 = 39
Strict Ring Dips – 7, 8, 7, 6 = 28
Push UPS – 22, 21, 19, 20 = 82
Total Reps = 149