Goten

Wednesday Dec 12 2018


1.) Every 1:30 for 5 Rounds
3 Strict Press @ 75%
2.) 7 Rounds
5 Deadlift 275/205
10 HSPU
*3.) 5x10 Seated Dumbbell Curls, increase weight each round
*4.) 300 Double Unders - Every time you break, do 10 Air Sqauts
*5.)
100m Shuttle (10m incriments)
10 Ninja Roll Ups (Make them Candlestick for more difficulty)
80m Shuttle
8 NRU
60m Shuttle
6 NRU
40m Shuttle
4 NRU
20m Shuttle
2 NRU
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Chris Ness5d

Ninja Rolls are already difficult!

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6 rounds at cap, 255# DL 125#SP
70# SP
165#, hspu off box, strict press at 55#, seated curls done 💪🏻
8:57 pushed plates away in third round; 105# DL
60# strict press
5 rounds 4 DL (1 mat after round 3). Finished up after cap.
50 ghd, 20 hip ext.
10:59 plate and mat 135#
7 or 8 rounds. I should know better than to think I could keep track of that many rounds in my head. SP @ 70#
10:58. Took me about 50 HSPU to find my rhythm. Too late by then 😂
185# SP
11:53 @ 185 (lite)
50/50 HSPU (2 mats) & box PU. 125# sp. Hair was spot on.
And my neck hurts, 15:31?? sp 135
90# SP
185# DL, 1 abmat strict HSPU (4)/1 abmat 15#plate under hands (3). 80# SP.
10:55 (155# DL, 1/3 HSPU with a mat and plate, 2/3 from box)
65# SP
RX deadlift weight. Boxed HSPU.
19:45 rx
165# SP
Time caped.
115 strict press. Made it through 3 rounds RX. Then died. Rounds 4 and 5 split 5 HSPU and 5 from a box
140lb Presses
10:20 145#, 20 sec handstand hold into slow negative, 5 📦 hspu
70# sp
12:01 165#
SP 65#
13:11 195# DL
70# SP
SP 80#, dumbbell curls, 300 dubs (40 air squats), GHDS/hip ext/hips to rings
80# SP / bro sesh
135# sp #4 with Toni and Chris
Strict press triples @ 145# / Snatch triples from yesterday @ 170# / "Cooler" from yesterday complete in 10:37 / Practiced synchronized T2B & HSPUs with Laura :)
10:14 #125 Dl, hspu with mat and #15 plate
Sp #65
SP 70/ 16:30
DL 175/ 2 rds 10 hspu 5 rds 6 hspu 30 sec handstand hold mat 15# plate
11:07 (165#, box hspu)
75# sp
9:21 HSPU - pike on box, DL 205#
SP 80#
80# SP. 12 rounds: 25 DUS, 10 cal assault 23:04😬 5 rounds: 15 Russian twists 10 hollow passes 15 alt hollow sit-ups 25 sit-ups Bridges 5 rounds: 8 Bulgarian squats (85#) 8 good mornings (85#) 10 DB step ups (45# dumbbells)
12:10 Rx
95# SP
11:43 125lbs deadlift , 1 st round all 10 handstand push-ups then mostly on box after that. SP#55
***Mods: #75 SA KB DL/20 DB BP(L)/#2.5 BP (R). SP: SA DB @#20 & #5 SA DB BC & BOR (R). >>> Knee BFR & Shldr PT.
SP @ 75#
11:58 Rx. Woof, that was heavy for me!!
125# sp