Fitness:
A1. DB Press 10,10,10. Rest 1 minute.
A2. GHD sit-ups 10,10,10. Rest 1 minute
B. 30 push-ups. not for time. For quality.
C. 30 ring rows. not for time. for quality.
D. AMRAP in 3 minutes burpees. Compare to November 26th, 2013.
*if you missed yesterday, do the back squat work in place in A1 and A2.
Performance:
A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)
A. Sotts Press – Technique Work; sets of 3-5 reps focusing on perfect positioning (not load)
B. Strict Handstand Push-ups: accumulate 60 perfect reps (not for time)
C.
AMRAP in 4 minutes:
4 Push Press @ 155#
4 Muscle-ups
C.
AMRAP in 4 minutes:
4 Push Press @ 155#
4 Muscle-ups
A. 45x5 with hips a few inches above parallel
ReplyDeleteB. complete in ~15 mins. Making lots of progress on these last few weeks. GAINS!!bb
C. 3 rds plus 4 reps. Pp unbroken. First rd of mu unbroken.
C.
A1. 45lbs
ReplyDeleteA2. 12reps
B. 50 unbroken
C. 30 ring rows
D. 49 reps...+5 from last time