A.
Take 20 minutes to build to a 1rm Back Squat
(in the neighborhood of 8 sets)
B.
Take 15 minutes to build to a 1rm Weighted Pull-Up
(6-8 sets or so)
C.
For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips
*Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.
A: 135, 225, 275, 315, tried to PR at 330. failed 3 attempts but was pretty close. That will go up next time!!
ReplyDeleteB: worked up to 120# for a PR. Played with the reverse grip and felt slightly easier.
C:
37 pullups
9 strict hspu
10 kipping hspu
22 ring dips
My benchmarks for today going forward into this next training season!!
Feels good to be back with the comp crew after our week off!!!
A: Hit 430!! PR!
ReplyDelete* Even though I was extremely sore today, squats still felt good!
B: 80#! Another 10# PR!
* We haven't done this in a long time so I'm glad I still got stronger!
C:
- 34 pullups (27 unbroken/ PR)
- 3 strict hspu (unfortunately couldn't get any without the abmat)
- 11 hspu (shoulders were worn down, but I was still ok with this)
- 24 ring dips (this were good but my rings were a little low but that's my fault)
D: Went on a light 1 mile run after to get some blood moving.
A: A PR of 180!! Creeping closer to that 200 mark.
ReplyDeleteB: 10# which is great considering pullups are not a strength.
C:
Pullups: 17 *Just had a hard time finding a rhythm
Strict HSPU: 5 *Getting better at these for sure
HSPU: 10 *Really thankful to kip after the strict*
Ring Dips: 15 *But they aren't clean. I struggle to get up so I tend to use a toe
A: 405
ReplyDeleteB: 80... Hahaha thought it was 125. Don't ask me how besides I can't count.
C: 30
4 haha. Doing handstand pushups on my
fist sucks. Wrist still hurts.
5....not any better. Did them on dumbbells.
22. Only good thing I did.
A: 240
ReplyDeleteB: 10#
* These are really hard for me considering the fact that I already have a lot of weight to pull up to begin with but the good thing about these is that before we did this, I wasn't able to do a strict pullup and now I can!
C:
- 19 pull ups
- 5 strict HSPU
- 10 hspu
- 3 ring dips
* My pullups have gotten much better and more fluid. The issue that I'm having is that when I pullup, I end up away from the bar and it causes my swing to get out of sync. This makes me spend more energy resetting the swing at the bottom. I still fatigue quickly, so I am only able to get 4 unbroken, but I'm hoping to get passed that soon.
* I may not have gotten a lot of ring dips, but I did them Rx for the first time so it's still a big accomplishment for me. I'm very happy with my improvement with these.
A. Back Squat
ReplyDelete95# 3 reps 135 reps 155#, 175#, 185#, 205# Then I had very little time and I knew I had hit 215# two weeks ago and that was a 20# PR so I went for 220# two failed attempts. I feel Like I can get it I just need to get a tad stronger and work on it!
B. Weighted pull ups 5#, 10#, 15# 25# pr! 30# pr! 35# PR!!!! then I failed just barely 40# I surprised myself seeing as I suck at pull ups
C. Pull ups 28 reps
Strict HSPU 4 not RX with 2 mats
kipping hspu 16
ring dips.... lets not talk about that.. i got 10
A: Worked up to a PR of 305, then got 315, 15lbs more than my last PR, felt really good.
ReplyDeleteB: 70#, not sure what my previous PR was
C: Pullups-28, got 21 unbroken before my grip gave out
Strict HSPU-0, on a box strict-6
Kipping HSPU-10, two sets of 5, felt pretty smooth
Ring Dips-21