Warm-Up | Performance
Two Sets of:
300 Meter Row
50 Foot Kettlebell Overhead Carry, each arm
Followed by…
Two Sets of:
Prone Plank x 30 Seconds
Dive Bomber Push-Up x 10 Reps
Scapular Pull-Ups x 10 Reps
Kettlebell Single Arm Presses x 10 Reps, each arm
A.
Take 20-24 minutes to build to today’s 1-RM Bench Press
B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
A. 180 92 ish% got stuck on 190 twice 1rm is 195. The cycle has felt good until today.
B. hspu scaled with green band 30 cals 15 c2b pu 13:05
A. 130 BP
B. 11:01 – scaled to normal pull up because my bar is too low.
Also added an inch pad for HSPU after the 1st round.
A. 275
B. 13:39
BP 150
9:25
A) Did Fitness pressing work today. Didn’t want to test a 1RM with no spotter. Will get that this weekend maybe. Fitness was a pump tho! Excellent.
B) 11:50
– 15 regular pull-ups
– strict HSPU to an Ab Mat
– jelly arms
A. 110kg
B. 11:25 Rx. C2Bs kicked my butt today.
245 Bench
15:01 time (20 Push Ups instead of 10 HSPU)