Me, Tom, Matt, David Silver from 90210, Dr. Nick
Warmup: Foot MFR, Toe Pulls, Frog Squats
Deadlift (belt, Chuck’s)
singles up to 395+X-Men Band setup
Pull-Ups (KB on foot)
+20kg x1
BWx2
+20kgx1 + BWx2
+20kgx1 + BWx3
+20kgx1 + BWx4
+20kgx1 + BWx5
+20kgx1 + BWx6
+20kgx1 +BWx6 + regrip + BWx1
BWx4
BXx5
–Goal is 33 44 55. 33 minutes, 44# KB, 55 reps.
–Obviously that is not what I did.
–Obviously.
Conditioning (Ropes)
3′ Double Neutral
1′ rest
1′ ER/IR
1′ rest
3′ Alt Neutral
1′ ER/IR
1′ rest
3′ Double Overhand
Pistols (to 13″ and 12″ box)
+15# KB bunch of triples
–I’m not doing a box squat; tibia is definitely angled and 2nd and 3rd reps of the set were more touch and go. Definitely a couple plops on the box on the 1st reps.
X-Men Band Setup..................because
