August 24, 2015

Quick warmup, felt warm and good today!

Light Plate series (10 reps each of 8 movements) + Banded Squats, Transverse Bridging, Wall Walks.

A. Kneeling Bottoms Up 1 Arm KB Strict Press; 6-8 reps x 5 sets; rest 1min bw arms

• did all sets with 8KG kb (I tried to do the 12kg, couldn't do it, nothing in between)
• did all sets 8 reps each arm - felt WAY more stable than last week

B. HSPU Negative; accumulate 24 reps @ 4 sec tempo (do kipping HSPUs to kick up into position)

• did all sets with a 25lb+10lb on each side (abmat) - slight defecit
• did all sets 4 reps unbroken (4 count neg. with kip up) 
• total of 6 sets - felt solid!

C1. Banded Tricep Pull-Downs; 20 reps x 4 sets; rest 1min

• did all sets with black band (15-20 ub each time)

C2. Hanging Alternating Leg Lifts; 10 reps/leg x 4 sets; rest 90 seconds 

• did sets of 10 UB, then 5's - kept good body position

+
5 Sets:
30 UB Wall Balls
10 Pull-up 
5 Kipping HSPUs
1 Rope Climb

• 30UB WBS!!! DAUNTING!!
• Did all sets with #14 LB WB to 91/2-10FT target
• SET 1: 2:25 
• 30 UB WBS
• 5BF+5C2Bkip
• 5UB HSPU (25's each side + abmat = full depth)
• 1 rope climb (3 pulls) 
• RESTED 60 SEC before starting next set 

• SET 2: 3:25
• 30 UB WBS
• 5BF + 5C2Bkip
• 4UB+1 HSPU
• 1 rope climb (3 pulls)
• RESTED 60 SEC before starting next set

• SET 3: 3:00
• 30 UB WBS
• 5BF + 5C2Bkip
• 3UB + 2UB HSPU
• 1 rope climb (3 pulls)
• RESTED 90 SEC before starting next set

• SET 4: 3:20
• 30 UB WBS
• 5BF + 5C2Bkip
• 3UB + 2UB HSPU
• 1 rope climb (3 pulls)
• RESTED 90 SEC before starting next set

• SET 5: 3:05
• 30 UB WBS
• 5BF + 5C2Bkip
• 3UB + 2UB HSPU
• 1 rope climb (3 pulls)

• TOTAL TIME 5 ROUNDS = 20:45