2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h
+
10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.
A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157
B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10
+
5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes
Showing posts with label ring push ups. Show all posts
Showing posts with label ring push ups. Show all posts
Wednesday, August 26, 2015
Wednesday, August 5, 2015
august 5, 2015
3 sets- not for time:
30 double-under
2-4 skin the cat (strict as possible) 2's (can't reverse through this)
24-36 sec arch hold 30/24/24
12-18 sec/leg - hold bottom of pistol 18s
5/leg kb romanian deadlift 30#
A. Back Squat @20x1; no failures
4 reps @ 70% x3; rest 2 min 155
3 reps @ 80% x4; rest 3 min 180
2 reps @ 90% x5; RAN 200
+
FT- 100% effort
16 cal AD
14 KBS- 53#
12 ring push ups
rest 3-4 min
x3-5 sets
2:22/2:59/3:11
30 double-under
2-4 skin the cat (strict as possible) 2's (can't reverse through this)
24-36 sec arch hold 30/24/24
12-18 sec/leg - hold bottom of pistol 18s
5/leg kb romanian deadlift 30#
A. Back Squat @20x1; no failures
4 reps @ 70% x3; rest 2 min 155
3 reps @ 80% x4; rest 3 min 180
2 reps @ 90% x5; RAN 200
+
FT- 100% effort
16 cal AD
14 KBS- 53#
12 ring push ups
rest 3-4 min
x3-5 sets
2:22/2:59/3:11
Monday, June 22, 2015
june 22, 2015
A. Snatch Halting Deadlift + HPS- focus on slow first pull with hips remaining down; 2.1 x5 sets- heavy, control negative but not Tng, perfect set ups; rest 3-4 min 85/85/85/105/105
B1. DB bench press @30x2; 8-10 reps x3 sets; rest 45 sec. 30# x 10
B2. Wtd Dip cluster @20x2; 2.2.2. x3 sets; rest 10 sec btw cluster; rest 90 sec. bodyweight
+
10 min @ consistent pace
8 ring push ups mod to my knees
6 L-sit DB strict press- moderate wt these were surprisingly tough. 15#
50m bear crawl- perfect form
3+1
B1. DB bench press @30x2; 8-10 reps x3 sets; rest 45 sec. 30# x 10
B2. Wtd Dip cluster @20x2; 2.2.2. x3 sets; rest 10 sec btw cluster; rest 90 sec. bodyweight
+
10 min @ consistent pace
8 ring push ups mod to my knees
6 L-sit DB strict press- moderate wt these were surprisingly tough. 15#
50m bear crawl- perfect form
3+1
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