1) Scale to:
15 Double KB FS (53/35)
15 HR Push-Ups
15 T2B
2) 5/3/1
3) Extra Work:
EMOM12:
1) DB Strict Press 10 Reps
2) Ring Dips 3 reps strict with 35lb DB, then drop and perform max kipping
3) Work on Slow, Control pistols - use a weight if it helps. No reps required, just work to move better, try in nanos/flats if capable!
1. Double KB FS at 70# = 3 rounds + 7
ReplyDelete2. BS - 285/325/365 x 11
SP - 135/155/175 x 4
3. Extra Work. Done
53# KBs for Strict Press. 10 each round
Ring Dips 3 weighted each set. kipping 8/5/3
Pistols - used olys. tried to work on not grabbing my leg. still a work in progress.
1) FS @ 70# - 3 rounds + 2 -- big struggle on the KBFS
ReplyDelete2) BS - 275, 315, 355 x 7
Press - 115, 135, 150 x 7
3) Extra Work
53lb KBs for 10, 7, 7, 6
Dips 3 weighted, kipping was 10, 8, 5, 3
Pistols - Felt pretty good.
1. 3 rounds ( i think) but finished 8 T2B after 10 min. KBFS at 44#- yuck
ReplyDelete2. BS 160/180/205x12
SP 80/90/100x7
3. 35# DB for press 8/6/5/5
Dips 3 weighted then only 1 last round. Kipping 10/7/5/3
Pistols in nanos (#nogear) =P