May 28, 2015

Trained at Mindset today with 3 others - was fun! Took a while to get warmed up, was sore from rope pulls on Tuesday. Once I got going, was fine. Felt great at end - pretty swole:)

A. Push Press Clusters; 2.2.2 x 4 sets; rest 20 sec; rest 3min

• Felt like lockout was a little soft on last set
• Sets 1-4 (#115 / #125 / #135 / #145)

B. Strict HSPUs Clusters; AMRAP in 1min.AMRAP in 1min x 3 sets; rest 1min; rest 4min

• all done to 1 abmat (started with 10's plates on each side, did 4 reps and pulled them:(
• Set 1 (5/5)
• Set 2 (5/5)
• Set 3 (4 1/2 / 5)

C. Weighted Ring Row @ 41x2; 3-4 reps x 4 sets; rest 2min

• didn't have weight belt, so put plates on lap
• Sets 1-4 (#15 / #25 / #45 / #60)
• Video of Set 4 @ #60

D1. Kettle Bell Waiters Carry; 50m x 3 sets; rest 1min

• Set 1 (16kg)
• Set 2 (24kg)
• Set 3 (24kg w/ right arm / 16kg x 2 sets w/ Left)

D2. Bat Wings; 6-8reps x 3 sets; rest 90Sec

• Used #25 each hand for all sets x 8 Reps

+

EMOM for 20min:

Odd: 5-10 Push-ups (perfect reps, start higher and scale as needed to achieve perfect positions)

Even: 10 Wall Balls (14# to 9’)

• Set 1: (Push Ups x 10 UB / WBS x 10 UB)
• Set 2: (Push Ups x 10 UB / WBS x 10 UB)
• Set 3: (Push Ups x 10 UB / WBS x 10 UB)
• Set 4: (Push Ups x 5/3/2 // WBS x 10 UB)
• Set 5: (Push Ups x 5/3/1/1 // WBS x 10 UB)
• Set 6: (Push Ups x 3/2/2/1/1/1 // WBS x 10 UB)
• Set 7: (Push Ups x 5/3/1/1 // WBS x 10 UB)
• Set 8: (Push Ups x 5/2/2/1 // WBS x 10 UB)
• Set 9: (Push Ups x 6/2/2 // WBS x 10 UB)
• Set 10: (Push Ups x 6/1/2/1 // WBS x 10 UB)