Warm-upBurgener Warm Up x 10
Arm Blaster (10 Press, 15 Push Press, 15 Jerk, 10 OHS) @ 45#
100 Jump Rope
20 Double Unders
400m run (or 500m row)
Work
3 RFT
10 Bench Press @ 85% bw
10 Towel Pullups
10 SDHP @ 95/45
10 Ring Dips
Extra
A 4th round
Muscle Up Practice
Warm up:
ReplyDelete1.5 miles on ellipical
work:
barbell complex challenge with- pushup + overhead squat + burpee pull up
45, 55, 65, 75, 85, 95x (failed)
10x benchpress
10x step up 45lbs,
Go until 10x bp failure
115, 125, 135, 145, 155, 165x
start at 115lbs up 10 lbs each round
2 x 45lb plates in hand fir every round of step ups
Served the intended purpose. Mindless workout that gave the legs a break. Forearms are still swollen up.
ReplyDeleteTrickle, 205, bench @ 155, 14:xx
dips were sketchy
Cabana 195, bench @ #205
ReplyDelete9:24 I think right around there
thought I was going to breeze though it surprisingly a very tuff workout or atleast a lot tuffer then I thought
nice job trickle
EC a 4th round
ReplyDelete