july 19, 2015

3 sets - warm-up pace:

12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 7/7/6 sec
1-3 neutral grip pull-up on rings 3 (Are these supposed to be strict? I've been kipping but since you've put so few in I'm second-guessing myself.)

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A. Power Clean Bench press; Build to a 1 RM 125, not close grip. Can't do PC because of calf. 
B. FT: 25 PC Bench press @ 75% A. 93# 4:55

C1. DB bench press skull crushers @31x0; 8-10 reps x3 sets; rest 45 sec. 10# dumbbells at same tempo
C2. in place reverse lunge- single kb; 4-6/leg x3 sets; rest 90 sec. 26#, can go up.

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30 sec AD @ 90%
30 sec AD @ easy spin
x21
done