A.
3 sets, not for time:
Strict Handstand Push Ups x 10 reps
Hollow Body Hold x :45 seconds
B.
Every minute on the minute until you fail or reach 10 minutes:
Push Press x 1 rep
Increase 10 lbs each minute
C.
Every minute on the minute until you fail or reach 10 minutes:
Front Squat x 1 rep
Start the front squat at your last successful push press
D.
For Time:
With a Partner
400 Calories on AirDyne or Rower (AD preferred)
200 Double Unders
100 Shoulder to Overhead (95lbs/65lbs)
*only one partner can work at a time
A: Only 2 sets complete.
ReplyDelete* The strict HSPU were pretty difficult, I had to use an abmat and I couldn't get more than 2 at a time on most attempts.
B:115, 25, 35, 45, 55, 65, 75, 85, 95, 205, 215
* Hit a 20# PR today so that felt good! Shoulders are getting stronger slowly but surely.
C: 215, 235, 250, 265, 280, 295, 300, 305, 315, 325, 340 PR
* Hit another 5# PR today. Speed out of the bottom felt good and was able to maintain my elbows being up.
D: 19:44 (me and Scott)
* For the first 200 calories on the air dyne, we switched every minute and were able to hit between 23-26 calories every time. From 200-400 calories, went switched at 15 calorie intervals. Since scott is more proficient at DU we decided to let me finish the last 25 cals on the bike so he could start off the DU with a big set which he did. He was right around 70, then I hit like 35 or so, then scott got us to 170 and I finished us out while he waited at the bar. I think scott started us out with 12, then I went to 25, then I think we were hitting 9/11 respectively until 85 then hit a quick 7/8 to finish em off. I felt good about this one.
E: MU practice
* Hit my first triple today! PR... then went on to hit 6 sets of consistent doubles with no misses to finish at 15.
A: 2 complete sets
ReplyDelete*Nice to practice strict HSPU. Was able to do two back to back
B: 60, 70, 80, 90, 100, 120, missed the 130 dropped back down to 120.
C: 120, 130, 135, 140, 145, 150, 155, 160, 165, 170
*Hit a PR at 170. Felt good probably could have gone up a bit more.
D: 30:11 (Katherine and me)
A: HSPUs were tough. Stupid kips made my strict ones weak. The majority of the reps were in 2s. Hollow body hold was in increments of 15sec.
ReplyDeleteB: Started at #115, failed at #205. Ended with #195
C: Started at #195, ended at #285. No fails there.
D: Rene was my partner. Did the dyne in one minute intervals. DUs in 50s. PPs in 10s unbroken. Time was 23:31. Good workout. We stayed consistent the whole time. Never over exerted.
A: HSPU's were tough, had to resort to kipping, lots of room for improvement
ReplyDeleteHollow body holds, did :30, then :15 each set
B:95/105/115/125/135/145/155/165/175f/175 (10# PR)
C:175/185/195/205/215/225/235/245/255f/255 (15# PR)
D: 31:40 Cals on the rower took most of our time, once we started in on the DU and STOH we got done really quick.
A: HSPU's were hard and i had two mats! Need to practice those more!
ReplyDeleteB: Previous push press pr was 90lbs. Started at 30 lbs, 40, 50, 60, 70, 80, 85, 90, 95, 100. Hit a PR at 100lbs. Pretty happy about that.
C. Previous 1 rep max was 125lbs. Started at 100 lbs, 110, 120, 130 (failed the first squat but was successful with the second attempt), finished remaining time with 105 lbs (per Brian).
D: Partnered with Yuli. Finished in 32:26. The airdyne really sucked! After doing a couple alternating rounds of 20 cal, my partner and I decided that we would quickly get through the remaining time doing 10 calories each. Yuli started the double unders and really carried us through that, we alternated when one got tired. Yuli also started the s2o and we both moved through that portion efficiently splitting 5 reps at a time. This was a good, long workout!
A: HSPU on two mats. Need to work on getting better so i can use less mats.
ReplyDeleteB: Started at 30lbs-105lbs. I did PR with the 105lbs.
C: Worked up to 135lbs. Then finished the rounds at 115lbs.
D: Partnered with Karen. Finished in 32:26. Hate the airdyne! Karen and I were consistent on our transitions on the airdyne. The DU went well for the most part. We didn't count down but as soon as one stopped the other started. S2O were a killer but we kept moving with no break except for when the other person was working. It was a long hard work out.