Warm-Up | Performance
Two sets of:
Medball Pec Walk x 30 seconds
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds
Followed by…
One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Hang Clean x 5 reps
Perform all nine repetitions on one side, then switch
Then…
A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds
B.
Five rounds for time of:
5 Wall Walks
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)
A. Ok
B. No time to do it
Had to do with strict press at 125
9:34 RX
BP @115 failed last rep in 3rd set
Ring dip x12reps
Lsit 45s
11:28
@2:15 rnds1-4, 2:28 5th
A. Done with 90kg Bench, 30sec L-sits
B. 14:20 Rx
A. Done with 80kg Bench, 30sec L-sits
B. 13:13 Rx (ooh the shoulders!)