Warm-up:
-10 push-ups
-10 diamond push-ups (hands close together, elbows tucked)
Lift #1: Bench Press 4 sets ascending weight by 5-10 lbs.
Rep scheme: 15, 12, 10, 8 (increase weight each set while maintaining speed and ROM)
Example: Warm-up, 135lbsx15, 145lbsx12, 155x10, 160x8.
Lift #2: Close grip dumbbell press 2x20 (12 or 30lbs D.B.)
then
5,4,3,2,1 for Time
-Handstand Push-up (double reps if you are substituting push-ups)
-Sumo Deadlift High Pull (SDHP) with 53 K.B. or 95lbs barbell
-Chest to bar Pull-ups or Chin-ups
Stretch: lying down on the ground chest stretch / lacrosse ball rolling on pecs.
-JD
Metcon was 4:55. I scaled using the fattest band for the pull-ups and certainly not getting chest to bar and for push-ups I did 2x with my hands on that big tire. I used a 53# kettle bell for the sumo dead lift high pull.
ReplyDeleteBench Press
ReplyDelete155x15
175x12
185x10
205x8
35#DBx20 (x2)
Metcon 95#BB
2:40
Did something to my back because I forgot how to do SDLHPs. I forgot the "sumo" part and had my feet close together in a clean position, which caused my back to round as I flew through them.