Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 1 rep @ 20X0

Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+

B.
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

Compare results to July 10, 2019.

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Janelle Winston
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Janelle Winston

Yesterday’s Power clean 1.1.1 95, 100, 110, 115, 125, 127.5, 130, 135 – according to percentages but they all went up really easily. B. 12 min AMRAP 6 PC 12 FR rev lunges. (Hateful movement) 12 TTB – I subbed GHD sit ups to save my elbow. 6 + 1 The reverse lunges were the whole workout. I made myself do them unbroken, but I had to drop at 5 PC to rest before going into the lunges. I also would have taken longer if I had been doing the TTB, as that would have shot my grip. Trying to… Read more »

Markus Robert SCHUSTER
Member
Markus Robert SCHUSTER

AM
Running

PM
A. Up to 110 kg
B. 14:49 rx’d

Simo
Member
Simo

Evening session:

A. E2M Bench press x1 up to solid 115 kg
Tried 120 two times only with a bit help on the way up.

B. Strict JT
10:15
What a mess!
13:00 last time.

JT
Member
JT

A. Bench press singles Every 2 minutes
205/225/235/245/255/265/275/285
Waited 5 minutes and hit 300 for a new PR
B. Strict JT
RX: 9:56
(3:17/4:06/2:33)
Previous best was 15:22
C. Echo bike recovery effort.
5x4m AMRAP (20m of work)
20 abmat sit-up
20 GHD hip extensions
*rest on echo bike for max calories
168 calories total

Simo
Member
Simo

Wow fast dude!

JT
Member
JT

Thanks. I haven’t done a nipping HSPU in forever. I try to do strict when it can be lipping and deficit when it says strict and it’s been helping.

Chris M.
Member
Chris M.

Monster Day – great work JT – super impressive.

Chris M.
Member
Chris M.

A. Bench 20X0 (OT2M)
1 x 200, 210, 225, 230, 235, 240, 245, 250
B. “Strict JT” as Rx
10:46 (PR)
… previous PR was 12:08 (Jan. 2016) w/ kipping ring dips … crazy day … have a great weekend folks.

Seth C.
Guest
Seth C.

Bench/ CFI (home w/Sean) WU 1000 m row 4 min bike 2 rds 10 Glute bridges 5 PUs 3-5 sec hold T/B PVC passthroughs Band series stretches (Driveway)Side lateral stretches High knee skips A. Bench 70%-90% 1. 245x 3 2. 275 3. 315x 7 (possible 8) but stopped P1RM= 400 A1. 5×10 145/165/175/215/245 All with feet up and no leg drive. (floor press) Bar moved very fast, better than previous weeks. Chest and shoulders were spent. B. For Time 500 m row check in 21-15-9 HSPUs Ring Dips Hand Release Pushups 1000 m row check out. Results: 17:00 10:35 without… Read more »

Simo
Member
Simo

Yesterday’s:

A. E2M Power clean 8×1.1.1
65/70/75/80/85/90/95/95 1.f.1./100 kg 1.1.f

B. Amrap 12’
6 PC 60 kg
12 FR R Lunges
12 v ups
5+6

Had to split up the lunges after the second round.

Seth C.
Guest
Seth C.

Awesome work!