Fitness:
A. wall walk. 3 reps every 2 minutes for 12 minutes.
B. Overhead DB tricep extension x 10 reps x 3 sets.
C. Ring Rows- accumulate 30-50 perfect reps. Do 10 more reps than last Saturday. Perfect form.
D.
8 rounds for time
8 deadlifts- moderate to heavy
8 push-ups ----PERFECT FORM. DO NOT RUSH THESE. I am more concerned with quality of movement here than your time.
2 renegade rows.
Performance:
A. Freestanding Handstand Hold – Technique Work for 12 minutesB. Handstand Pushups w/ deficit – 30 perfect reps in sets of 3 unbroken
C. Bar Muscle-up tech work. ~10 mins – accumulate 20 Slow Controlled Negative Reps
D.
8 rounds for time:
8 Deadlifts @ 275#/ 185
6 Strict Handstand Push-ups --sub ring dips
4 Muscle-ups ----sub CTB.
25 min time cap.
A. Done
ReplyDeleteB. 9" deficit. About 25 reps
C. Quick ring muscle up work
D. 20:50
A. done
ReplyDeleteB. ~25 reps playing with various deficits
C. tech work. hollow position, tight midline. paid off during wow.
7 rds in 25 mins. Realized after I did 8 HSPU per rd. and that was easily the biggest limiter. Dah well, I needed the HSPU work as it is.
A. Done
ReplyDeleteB. 20 reps. Worked on Kipping
C. Hanging from bar
D. Sub ring dips and CTBs. 20:25