Got the class workout in this AM ... overall a lower volume session, but a fun way to start the day.
A.
3 Sets:
21-15-9
Cal Row
42-30-18
Double-Under
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
A.
3 Sets:
21-15-9
Cal Row
42-30-18
Double-Under
Rest 3 minutes between sets
-2:58
-3:07
-3:08 ... this was really fast / high intensity conditioning, missed a couple DU, but overall got a good amount of intensity out of this, especially on the rower.
B.
EMOM 10:
1 Strict Ring Muscle-up + 2 Kipping Ring Muscle-up
-Complete ... this was good skill work, focused on perfect reps across.
PM Workout (1445)
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
-Complete
A.
3 Max Sets:
Strict HSPU
Rest 2:00
A.
3 Max Sets:
Strict HSPU
Rest 2:00
-8,9,7... rough... have been doing the strict HSPU standard from the 2023 Open and it really kicks my ass... I recently did a max set of 14 of these... looking forward to getting better at this movement this year.
B.
Close Grip Bench Press
3 x10 at RPE-6-7
E.
Inverted Skull Crusher
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
B.
Close Grip Bench Press
3 x10 at RPE-6-7
-Complete, across at 165#
C.
Incline Bench Press
3 x10 at RPE-6-7
C.
Incline Bench Press
3 x10 at RPE-6-7
-Complete, across at 135#
D.
4 sets:
5 Seated Overhead DB Press
7 Incline DB Press
Max Flat Bench DB Bench Press
-rest 2:00 - 2:30 b/t sets-
D.
4 sets:
5 Seated Overhead DB Press
7 Incline DB Press
Max Flat Bench DB Bench Press
-rest 2:00 - 2:30 b/t sets-
-Used 2x35# DB for this... was quite a pump... ended up getting between 10-12 reps each set
E.
Inverted Skull Crusher
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
-Complete
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