Strength 20 Minutes:
5RM Back Squat… BUT, you must pause at the bottom of each rep for 3 seconds. Stay as tight as possible in the bottom, and make sure you're technique is as good as you can make it.
Then…
Let's work on our Strict Gymnastics today.
For Time:
1 Strict Chin-up
1 Strict Handstand Push-up
2 Strict Chin-ups
2 Strict Handstand Push-ups
…
…
all the way to
10 Strict Chin-ups
10 Strict Handstand Push-ups
**10 Minute Cut-off**
*Scale the Chin-ups with bands if necessary, but make it HARD. Scale the Handstand Push-ups with AbMats, or do them off the side of a box if you have to, but again, make it HARD. Everything is strict today, NO KIPPING. Get as far as you can in the cut-off, and see if you can get it done.
12 comments:
175#, and I wrote it wrong on the board - I made it through 7 rounds plus 4 chin-ups.
255# x5, 275# x3
8:44 rxd
133# * 5 and 6 rounds.
205#
6 rds + 4 HSPU (1 ab mat rounds 1 & 2, 2 ab mats after)
Kady: 165# 7 plus 3 strict chin ups (2 abmats after 4th rd 3 abmats haha)
116# 1x (3# PR); 113# x5
7 rds + 25 sec. handstand hold (can't do strict HSPU); strict chin ups till round 5, then skinny red band vertical. Talk about muscle fatigue. sheesh.
Jordan--saw you banging out those chin ups turbo-style! Dang.
145#
9 1/2 ends + 5
Dave
99#, 9 Rounds w/med black across,wall walks w/hold
148# (my old 1RM!!)
9 rds, black band and handstand holds
100#
5rds+6pull ups
PU-3 rounds strict then thin band
HSPU-2 rounds strict, then 1 mat, then 2 mats
Jen
185#
9 rds + 9 Chin ups
300#
8 rds + 1 HSPU
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