Wednesday, August 29

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1.  Push Press
Work up to a 3 RM

2.  Ring Pushups
1 set close to failure – Leave 1-2 in the tank
1 set to failure
Rings should be set at 1" off the floor.  Be sure your hips travel the same distance as your shoulders and at the same time.

3.  Pulling Superset
A.  Pull up Rows, 3 x 6-12 – these are essentially a belly button to
bar pull up, we are looking for the horizontal row action.  If you
aren't even close sub barbell bent over rows. Watch the Demo Vid.

B.  Bent over Reverse Flyes, 3 x 8-12 – yep, old school body building reverse flyes.  Keep it light and controlled.

4.  Snatch Grip Shrugs
3 x 8 – these can be dynamic, aka – use your hips.  Keep the scapula retracted.


5. "Honey Highball"
9-6-3 of:
Elevated HSPU – you choose the height; one or two plates or parallettes.
Burpee
Muscle ups
Burpee

Comments

  1. 1. PP 3RM = 105#
    2. Ring Pushups = 13/17
    3. Pullups 3×6 to ribs/chest
    B-O Flys 3×12 w/12# DBs
    4. Snatch Grip Shrugs 3×8 @83#
    5. Honey Highball -11:45
    Elevated HSPU on 25# plates
    for MU – set of 9 as C2B PU, set of 6 as Bar MU, set of 3 as MU

  2. PP 3RM= 100#
    Barbell row= 65#
    Flys= 10# plates
    Shrugs= 85#
    Honey Highball= 9:47 chest lat PU

  3. Push press: 83 #
    Pull Row 75#
    Flys : 5# plates
    No shrugs due to neck pain
    Honey Highball: 13:08
    11 pushups on rings

  4. PP 165# x3 (PR)
    Ring Push 21, 24
    BO Row 115# x 10, 10, 9
    BO DB Fly 20# DBs x 10, 10, 9
    SnGr Shrug 135# x 8 x 3 sets
    HnyHbll
    HSPU (no def), Strict C2B Pullups
    14:26

  5. Matt shaw says:

    HnyHbll 11:02 HSPU done strick for first rd and the Kipping with 45# plates for following rds
    Then
    Push press 3 RM @ 155#
    Ring push ups- 1 set close to failure (13)
    1 set to failure (16)
    Super sets of:
    Reverse barbell rows 3×8 @ 135#
    Reverse flys 3×8 @ 25#
    Snatch grip shrugs 3×8 @ 135-155-135

  6. Jesse Prescott says:

    Pp – 185×3
    Ring push ups – 1st set 17, 2nd set 20
    Bent over row at 135 lbs. dumbbell flys 35 lbs.
    3×8 reps each.
    Snatch shrugs – 1 set 135 lbs. 2 sets at 155 lbs.
    “HHB”
    Strict hspu/muscle ups
    10:45

  7. Zach wilkinson says:

    Push press- 185 lbs
    Bent over row at 185 lbs and dumbbell flys at 20 lbs 3×10
    Snatch shrugs- 135 lbs
    HHB
    Hand stand push ups (kipped/band)- C2B pullups
    12:21

  8. PP – 215 (225 x 2)
    Ring Pushups – 22, 24
    “HHB” – 14:54 Parallette HSPU, Muscle ups

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