Tech/Warmup: Overhead Squat
A) Damper setting 1 - row 800m - not for time
B) 4 rounds of tabata Deadlifts @ 80% of bodyweight - for total reps - OR use a weight that you can hit 6 - 10 reps
+
C) 4 Rounds of tabata Situps - fly, no arms
For total reps - only the 10s break between deads and situps
D) 21 - 15 - 9 - 6 - 3
95# Push Press - Lighten load if necesary
Pullups (yes you can kip)
for time
Pullup Mods: jumping pullups - put a box under bar, take as much weight as you can, make sureto press head through at the bottom.
Pullup Mods: jumping pullups - put a box under bar, take as much weight as you can, make sureto press head through at the bottom.
Post reps/time to comments
check demos page for movements and google tabata if you have to.
K i found the last part to be the hardest by far.
ReplyDeleteB) i did 135 lbs and was able to do 8 -8 -8 -7
C) i did 12- 11- 11- 10
This last part i thought was going to be no problem but it was hard on my shoulder ( Left shoulder is bad)
when i started i did ten push presses then 5 and was started to feel it was going to be really hard so i cheated and did 4 round at 15- 10- 7- 4 in 8 mins 54 seconds.
Then i talked to simon and he said that was no good so i was going to do the 21 set last but then i did 7 presses then 3 and then 2 and i was gassed my shoulder was starting to hurt so i stopped.
All in all a great workout my muscle stamina is childish though
Solid work zack!!
ReplyDeleteI quite enjoy the rows on setting 1 lol and i quite enjoyed the no time part!
B) @ 135 lbs 10, 10, 10, 8
C) 10, 11, 11, 11
I dunno why i could more after the first one? who knows?
D) 6 min 00 seconds
I powered through it! I did the first set of push presses unbroken the a 10 sec rest b.c i thought i was going to die, then i did the 21 pullups unbroken (with kips obviously - all the way up and down!) BAM!! after that was a major struggle. Mentally i just pushed myself super hard!
I feel like shit right now though. Forearms are pumped. Shoulders and lats are so full of blood - such a good feeling. So pumped i had to do a full 180 rotation to grab my seat belt lol.