A.
Bench Press
3 reps @ 70% "Training Max"
3 reps @ 80% "Training Max"
3+ reps @90% "Training Max"
B.
Every minute on the minute, for 20 minutes:
Even: 3 Muscle Ups
Odd: 5 Strict Handstand Push Ups
C.
5 Rounds for time:
500m Row
15 Burpees Over the Erg
A: 180, 210, 235x9
ReplyDelete* Bench felt ok but I should have been stronger. I was trying to hit 10 but oh well next time!
B:
* Unfortunately, I still don't have strict HSPU yet. Maybe someday I'll grow up and be a big boy lol I still have to use one of the ab mats under my head in order to get up. I went 5/5/4/3/2/2/2/2/2/3 on these.
* On a brighter note, I got all of my MU unbroken except for 1 round. I was also still working on the smooth transition from the top of the dip straight into the next MU.
C: 14:23
* This was pretty rough and was just one of those mental grinders where you have to keep yourself mentally focused in order to keep moving at a steady pace. I think I was keeping the row between 1:50 - 1:54 and then stayed consistent on the burpees until the last set where I had to push it to another level.
D: Hollow rock hold (45/30/30 - 1 min rest between)
* Need to keep on the dedicated core work throughout the week.