Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk
Build over the course of the 8 reps to today’s heavy.
B.
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)
60 seconds of Strict Handstand Push-Ups
60 seconds of Toes to Bar
60 seconds of Kettlebell Swings (24/16 kg)
Rest 60 seconds
5 rounds:
500m row
20cal AB
400m run
-30:31
A. Kept this really light, due to elbow.
55, 65, 75, 80, 85, 90, 95, 100 – positioning felt good. Wish I could actually go heavy. Injuries do heal, right?!?
B. Did some subs for injury.
Avoiding anything grippy.
GHD instead of TTB
60# Sand bag squats instead of KBS
SHSPU 1.5” pad
DB step overs – 17/18/17
SHSPU – 10/11/11
GHD – 24/25/24
Sand bag Squat – 24/25/23 – these hurt!!!!!
Great effort – nice work.
Thanks Chris 🙂 Congratulations on your PR!
Warm-up as Rx
A. Push Jerk + Split Jerk (OT2M)
165, 175, 185, 195, 205, 215, 225 … 235 (took some extra rest)
… 1RM for both movements is 245 – pleased.
B. 3 sets as Rx (except GHD Sit-Ups for TTB)
DB Step-overs: 15, 12, 12
SHSPU: 16, 15, 13
GHD Sit-Ups: 20, 20, 20
1.5p KB Swings (American): 25, 24, 26
… meat grinder … good luck with 20.3 folks.
Deadlift/ Conditioning (home alone) WU 4 min bike 500 m row 2 rds 10 Goblet hold squats (30 sec pause on 10th) 5 Inchworms 3-5 sec homd in all positions 10 Banded Good mornings Drive way leg sweep stretches 30 sec Deadhangs A. Deadlift 3×10 255/295/315 B. 3 rds FT 20 cal row 40 DUs 20 Deadlifts (225/155) 40 DUs 20 K2Es /V-Ups Results: 15:04 DUs hurt alot. performed V-Ups due to letting bicep heal. Rest 3 min C. 10 rds FT 10 Pushups 15 cal rows 20 sit ups 15 cal bike Results: Results 30:03 This one was just… Read more »
Yesterday’s this am:
A. E3M Front squat x3
105/110/110/110 kg
B. 3 RFT
10 HPC 60 kg 6.4
10 strict pull ups 5.5
20 WBS 10.10
11:16
Just did the work. Tough one. Hips don’t lie.