Warm-up:
3 Rounds
Shoulder Press - 5
Ring Dips - 10
T2B - 10
Technique: Ring Dips
Strength:
5-5-5-3-3
Bench Press
Bench Press RP - 3xFailure
Met-Con:
Death by HSPU & Pull-up
HSPU
Pull-up
Assistance:
Superset: JM Press & Lateral Side Raises - 2x10-12
Superset: High Pull & DB Kickbacks - 2x10-12
Ab Wheel - 2x15-20
Notes:
Met-Con: 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.
Bench Press 185*5,215*4,205*5,215*3,215*3
ReplyDeleteToday I incorporated in technique for my bench.
Rest Pause @185*8,3,2
Met-Con 5rds (+5) of HSPU and 15 rds of PU pulls one round to failure. I continued to attempt HSPU everyround through rd 10.