warm up
30/30 mash up x 5:
ball slams
handstand holds
focus: press progression
3 rounds:
-shoulder press x 3
-push press x 6
-push jerk x 9
workout
shoulder press 5RM
5 x 5
-start 1st set with manageable load; build up to 5RM
10-9-8-7-6-5-4-3-2-1 for time:
strict deadhang pull ups
knees to elbows
30/30 mash up x 5:
ball slams
handstand holds
focus: press progression
3 rounds:
-shoulder press x 3
-push press x 6
-push jerk x 9
workout
shoulder press 5RM
5 x 5
-start 1st set with manageable load; build up to 5RM
10-9-8-7-6-5-4-3-2-1 for time:
strict deadhang pull ups
knees to elbows
5 comments:
39y / 198bw
Modified: Did 7x1RM of Sq. Clean from HQ mixed with today's 10-to-1 ladder of pull-ups and KTE's.
185/205f/205f/205f/205/215/225f, then attempted the 225 again and got it!
Pull-ups and KTE's: 7:05
today was bittersweet...
5RM Shoulder Press - 65#
10-1 Ladder Pull-Ups and KTE - 9:34
ryan w.193bw.rx..125/12:49
got 135 up 4 times...but failed on number 5....next time....
turbo. 158bw. rx. 150# / 5:10
Smoke you like fine Turbo!
caleb bw155 115(135x4)/ 9:
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