Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Group Mobility
Impact/Focus: Press 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Press x 1-1-1-1-1RM
“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)
Post scores to comments.
1RM Strict Press- 105 (10# increase)
Nate- 8 Rounds (pull ups subbed for MU)
ME Press 1RM 155 x 1
Nate 10Rds 15:37 (PU/24Kg/Stinkbugs)
75#x1 Strict Press (10#PR)
Nate 10Rds 15:45 (banded PU, feet on box stinkbugs, 20kg KB)
Strict Press – 75 failed 80 multiple times yet again.
Nate 17:37
red band/2 abmat HSPU/20kg. Hurt back on round 8 of KB’s, did 2 more rounds PU/HSPU only.
Strict press: 120# (+5# PR)
WOD: 10 rounds @ 13:20-ish (forget… need to remember to bring my phone to the WOD)
Pullups, modified HSPU, 32kg kettlebell.
M.E. Strict Press 115#
“Nate” 10 rounds 17:27
MU’s for 8 rounds; Window ledge Stink Bugs; 24kg
Strict press 85#. 24 kg 10 rounds. 17:10
65# strict press
17:13 Nate
Strict Press 185
“Nate”
10 rnds 18:40 RX
Strict Press 95
“Nate”
10 rnds 18:21 RX
M.E. Strict Press #100 PR
“Nate” 10 rounds 17:26
Blue band pull ups; 24″ box Stink Bugs; 24kg
85# press
8 rds + 10 (pull ups, box hspus, 20kg kb)
Oh crap, got my score post wrong. 17:something.