Wednesday 4.20.16

Essentials:
A.
4 Sets
6 Horizontal Ring Pulls + 6 Vertical Ring Pulls + 6 Dumbbell Bent Over Rows Per Arm
On the 2:30min

B.
4 Sets
5 Seated Dumbbell Press + 4 Dumbbell Push Press + 30 sec Lying Wall Press
On The 2:30min

or ADAPT

C.
3 Sets For Reps:
Inch Worm x 70 sec
Rest 20 sec
Ring Pulls x 70 sec
Rest 20 sec
Incline Push Ups x 70 sec
Rest 20 sec
V-Ups x 70 sec
Rest 20 sec

Fitness:
A.
10min EMOM
Bar Muscle Ups x 2-4 reps

B.
4 Sets
3 Push Press + 2 Push Jerk + 1 Split Jerk + 30sec Handstand Hold
*From Rack
On The 2:30min

or ADAPT

C.
3 Sets For Reps:
Hand Stand Push Ups x 70 sec
Rest 20 sec
Strict Pull Ups x 70 sec
Rest 20 sec
Push Ups x 70 sec
Rest 20 sec
Strict Knee to Elbow x 70 sec
Rest 20 sec

Performance:
A.
4 Sets
1-3 Strict Muscle ups + 5 Swings on Rings + 3-5 Kipping Muscle Ups
On the 2:30min

B.
4 Sets
3 Push Jerk + 3 Split Jerk + 15sec Hold BB Overhead
*65,67,72,75%
*From Rack
On The 2:30min

C.
3 Sets For Reps:
Strict Close Grip Hand Stand Push Ups x 70 sec
Rest 20 sec
Strict Chest to Bar Pull Ups x 70 sec
Rest 20 sec
Strict Ring Dips x 70 sec
Rest 20 sec
Strict Toes to Bar x 70 sec
Rest 20 sec

Competitor Session 2:
A.
10min EMOM
ODD: Seated Dumbbell Shoulder Press x 8 reps
EVEN: Reverse Hyper x 8 reps

B.
6 Sets
Airdyne Sprint x 30 sec
Rest x 2:30min

One comment on “Wednesday 4.20.16

  1. Brandon Brigman on

    A. 2 BMU on odd min, 2 BMU + 1 kipping from the top attempt on even min. Had one failed rep the entire 10 mins. Didn’t get one from the kipping at the top.
    B. 125, 145, 155, 165# (one foot off the wall on the HS hold)
    C. 183 Rx
    HSPU: 17-14-12
    Pull ups: 12-11-9
    Push ups: 29-25-21
    KTE: 11-11-11

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