A. Push Press; 3 reps x 4 sets; rest 3min
205lbs across
B1. Muscle Ups; 7 for time x 4 sets; rest 1min
UB each round
B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min
:20 (UB) - 1:15 - (4s) - 3:15 (3/2/2/2/3) - 3:00 (3s)
After doing the first round unbroken fatigue hit me pretty hard and the time to complete each rep and overal time significcantly increased. But, I'm pretty sure 12 strict HSPU is a PR, so I'll take it
C1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x4, rest 1m
Broke these up into 8/4 to try and maintain good positioning. I kept them strict as well.
C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x4; rest 2m
Did these as singles, again, to work on proper positioning.
D1. 31x0 Temp Ring Push up +FLR w/ ext rotation bias; 10 reps + 10 sec x3; rest 1min
This and D2 were changed because I don't have a weight vest to use
D2. 31x0 Tempo Ring Row; 10 reps + 10 sec lockoff x 2; rest 2m
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