august 29, 2015

2 sets - warm-up pace:
16 hollow body rock
8 belly facing wall shoulder touches
2-3 negative ring dip (aim for 10 sec descent) 2 each time, 9 sec/8 sec, 8/8, 8/7
1-3 single leg deck squats per leg 2/leg each time

+

HSPU negatives only (no press); 3 reps x3 sets; ran- note the number of abmats used 1 ab mat/1 skull mat/1 skull mat - only can't control about the last inch.

A1. barbell Split Squat; 6-8 /leg x3 sets; rest 60 sec 95# - 8's/8's/8's
A2. 20 sec amrap alt. pistols x3 sets; rest 2 min 5, bobble with left leg/6, time expired as I was standing on #7/7

B. Weighted Pull up- pronated, control negative; 1.1.1 x5 sets; ran
1- #5/5/5
2- #5/Fail/5/2.5
3- BW/BW/BW (bodyweight 170)
4- BW/Fail/Fail/Red band/Fail with red band/Red band
5- BW/BW/Fail/Red band

+

30 sec Prowler Push- heavy! 90 not including sled
8 no push up burpee- as fast as possible
rest 3-4 min
x5