Warm up:- Spealler, wallballs, 2 push ups on knees, 2 hollow body,
5 mountain climbers, 5 decline situps, 5 7kg good mornings, 3 chins at
top, front squat 4 @ 7kg
Front Squat Test 1RM
10 @ 12kg
6 @ 18kg
1 @ 24kg / 53lb
1 @ 28kg / 61lb
1 @ 30kg / 66lb NEW PR
Barbell taken from Rack each time to save cleaning it and upset my traps
Pre wod warm up:- DB shoulder press x 3 @ 3kg, 3 x 5kg
110815 Puppies
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
6 mins of Chin ups & 9 mins DB’s = Total 15
First time I've done this and don't think I did it to its full potential as I missed the 'Use as many sets in any order each minute as needed.' tut tut - I'll know for next time.
Stretch, foam roller, tried a full push up but pecs still too tender from those 75 ugh managed 2 on knees just to keep the blood pumping
Front Squat Test 1RM
10 @ 12kg
6 @ 18kg
1 @ 24kg / 53lb
1 @ 28kg / 61lb
1 @ 30kg / 66lb NEW PR
Barbell taken from Rack each time to save cleaning it and upset my traps
Pre wod warm up:- DB shoulder press x 3 @ 3kg, 3 x 5kg
110815 Puppies
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
6 mins of Chin ups & 9 mins DB’s = Total 15
First time I've done this and don't think I did it to its full potential as I missed the 'Use as many sets in any order each minute as needed.' tut tut - I'll know for next time.
Stretch, foam roller, tried a full push up but pecs still too tender from those 75 ugh managed 2 on knees just to keep the blood pumping
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