A. Floor Press - 1RM
B. Handstand Walk - 100m (accumulate) *if not noes and toes on wall HS hold x 90 seconds*
C. EMOM x 10 - 5 Kipping HSPU (add ankle weights or deficit if possible)
D. Bradford Press 3 x 20 reps (over and back is 1 rep)
E. Accumulate 2 minutes in Plank + Weight
F. Banded Pushdown x 200 reps
105
ReplyDeleteGot a few maybe 15 ft clips
6 lipping each min
45# bar woah shoulders
Blue band
1:08 then 52 sec with 25lb
A. Skipped. Bench really bothers me.
ReplyDeleteB. Practiced max HS walk in 60 sec for comp. 80 ft UB
C. Done. 12 inch deficit and ankle weights. Horrible
D. 65,95,95
E. 45 # 2 min UB
F. Blue band
Finisher
Emom 10
Odd 12 strict ring dips w ankle weights
Even 2 leafless rope climb w ankle weights.
Extra. Learned back roll to support today.
A) 275
ReplyDeleteB) 3 laps in the gym
C) strict. Kipling hurt my shoulder a bit
D) 65
E) 1:20, :40 with 45
F) Done
A) 130#
ReplyDeleteB) 90 sec wall hold + practice kicking up into freestanding hs
C) did three rounds (then stopped from shoulder pain)
D) 35#
E)25# (60,60)
F) done