Warm-Up | Performance
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
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press
Then..
A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 reps @ 85-90%
*Set 6 – Max Reps @ 80%
*Set 7 – Max Reps @ 70%
Rest as needed
B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 3 minutes, and repeat for a total of three (3) sets.
A.
95
105
115
115
120
115 10
95 13
B.
13/11/11
A: 10x 35kg /30kg x15
B: 10 / 11 / 9
135,140,155,160,165,155(3),155(2)
12,11,10
65/75/85/95/100/90*8/80*12
11/10/7 SHSPU
А. 65 kg ×7, 55 kg ×10
B. 7 reps all rounds
A. 95 115 115 135 145 135×8 115 x10 95x 8
B. Did yesterday conditioning
A. 65, 75, 85, 90, 95
7 reps @ 85
12 reps @ 75
B.
15 Cal SkiErg
10 C2B Pull Ups
1. 4 HSPU
2. 7 HSPU
3. 5 HSPU
A. 105,120,130,135,145,130×5,110×6
B. 4hspu, 4, 6.
35/42.5/47.5/52.5/57.5/50×8/42.5×10 kg
A. 105, 125, 135, 145, 165, 145×8, 135 x 9