August 10, 2015

WHAT a day:) Tough program, felt really good about it!

Warmup: Ido Portal Scap Routine + Light Plate Series + WBS up on toes

A. Kneeling Bottoms Up 1 Arm KB Strict Press; 8-10 reps x 4 sets; rest 1min bw arms

• All sets done with 8kg KB - these were WAY easier on Right side than Left 
• usually broke up the left side 6+4, right was UB 10

B. HSPU Negative; accumulate 20 reps @ 4 sec tempo (use mat so you don't destroy your head!)

• These felt so good - did them in UB sets of 3 with Kips to get back up
• Added plates to deficeit - filmed from reps 7-20
• Reps 7,8,9 w/ #25's + abmat (flat, full rom): https://youtu.be/9AI4vQN1Cgs
• Reps 10,11,12 w/ 25's & 10's + abmat (def.): https://youtu.be/ZBIWQvXbshI
• Reps 13,14,15 w/ 25's, 10's, & 10's + abmat (def): https://youtu.be/-ZVY5ZS-u5I
• Reps 16,17,18 w/ 25's, 10's, 10's, 10's + abmat (def): https://youtu.be/1uzBTsYNP9c
• Reps 19 & 20 w/ 25's, 10's, 10's, 10's, & 10's!!! + abmat (def): https://youtu.be/EOuL1RUhftY

C1. Face Up DB Tricep Extensions; 12-15 reps x 5 sets; rest 1min

• all sets done 15 reps (some had to stop at 12, reset) and 10lb dbs

C2. Tuck-Ups; 15 reps x 5 sets; rest 1min 

• all sets ub 15 reps no abmat

+
5 Sets:
1 Rope Climb
20 UB Wall Balls
10 Pull-ups
1 Rope Climb

OOOFFFFAAAAA!!!! 

• All sets done with 14lb WBS x 20 UB (easy)
• All rope climbs done with old school wrap but 3 pulls to top
• All PULL UP SETS done with 5 x Butterfly (they flowed!) + 5 x C2B Kips
• SET 1: 0- 2:50 (2:50)
• SET 2: 2:50 - 6:12 (3:22)
• SET 3: 6:12 - 9:43 (3:31)
• SET 4: 9:43 - 13:06 (3:23)
• SET 5: 13:06 - 16:12 (3:06)* fastest round

TOTAL TIME: 16:12 Rx