Fitness:
A1. Shoulder Press 6,5,4
A2. Partner - Assisted Supinated Pull-ups 5,5,5
B. AMRAP in 15 mins
5 deep push-ups
3 DB row / arm
5 DB shoulder press
3 DB row/arm
Performance"
A2. Weighted Supinated Pull-ups; 1, 1, 1; rest 1 minute
Part II
AMRAP in 15 minutes:
5 Ring Dips
5 Strict Pull-ups
5 Shoulder Press @ 50% Bodyweight
5 Ring Rows
A. Bench light day 165x10 165x10
ReplyDeleteB. supinated pull up. 93,98,103
C 9 rounds flat.
A. 115x3,125x2,135x1
ReplyDeletePart 2- 7 rounds subbed ring dips with push ups
A. 155, 165, 175
ReplyDeleteB. 5,5,5 strict no weight
C. 7 rounds at 105#
A. 145, 155, 175
ReplyDeleteB. 53, 70, 70
C. 7 rounds.
@115# for C
ReplyDelete