Skill/Strength
A. Bench Press 5-5-5 reps (3 minute clock)
We last bench pressed on Friday, December 30th. Did you come that day? If so, did you log your results? If so, you'll remember that it was a 1RM. I want you to take between 80 and 85% of the heaviest weight you lifted on that day and perform 3x5 at that same weight (sets across).
B. Barbell Inverted Rows - Max Reps x 2 (2 minute clock)
Place the bar in a position where you can at least get 8-10 reps or more. Make them clean and legit otherwise you're wasting time. Arms fully extended, chest touches the bar, no kip like movement to help you out.
Conditioning
Three rounds, each on a 4/2 minute clock, of:
50/35 Hand Release Push ups
20/10 Handstand Push ups
10 Hang Power Cleans, 155#/114#
You have 4 minutes to complete each round followed by a 2 minute rest period. For hspu, not only must the arms fully extend, you must also push your ears in front of your arms as if you were pressing a bar overhead.
Post all results to comments/Logwod.
This recent pic of Shelley from the Fittest Games was thrown into our newest order of logbooks.
These new books are all white and kick ass. If you haven't already picked one up, you'll want to get one of these.
Check'em out HERE.
23 total inverted rows (16/7)
Did various versions of scaling/Rx'd on metcon:
Did 114# for HPC
28 reps for pushups
HSPU's were different # each round and I also added presses in 2nd and 3rd round as I was having trouble keeping legs on wall when fully pressed out (no rep) Presses weren't any easier either (used 30# DB's).
In first round, at :30 left, I stopped HSPU's and did 10 cleans
2nd and 3rd rounds at :40 left, I stopped and did 10 cleans. Last round, I only had 2 seconds to spare. HPC's were the only unbroken movement each round.
I hit a wall on HSPU's so fast, and pushups were down to singles in each round for the last 8-10. I may have pushed for too many reps in a row at the beginning for pushups, but I'm not sure on these type of high rep metcons, how many I can "safely" do without burning out. Trial and error I guess...
Great work 6 a.m.!!!
BP: 203, 208, 213
2x10 inverted rows
metcon:
rd 1: 40PU, 2 presses with 40s, 10 with 35s, 6 HPCs @ 154
rd 2: 30 PU, 10 presses with 35s, 5 HPCs @154
rd 3: 20 PU, 10 presses with 35s, 10 HPCs @ 154
Kind of all over the place. I didn't realize just how hard the presses would be after the PU!
Inverted PUs- 16 and then 12 reps
The Metcon: It hurts to type.
Rnd 1- 35PU, 7 HSPU and 10 HPCs at 114- not so bad.
Rnd 2- death!
28PU, 5 HSPU and 8 HPC @114
Rnd 3- dead-er (its a word Addi)
21PU, 1 HSPU and then DB press, 8 HPC @114
Great pic of Shelley. The photographer for the Fittest Games did an incredible job. He really captured the event.
Inverted rows, did 16 each round
Did option B on the metcon, doing HSPU from a box.
And I'm spent....
BP -108# for the 3 sets, Great job benching Hira! You almost had that last rep!
Inverted rows- 17/9
Metcon- Option C- Did Presses 20# in rd 1 and then did HS negatives for rd 2 and 3. I attempted to clean with just the bar and it rolled back and it skimmed my finger tip which didn't feel to good and my grip would have sucked with the heavier weight. So, I did deadlifts instead using the under grip.
Signed up for the Warrior Dash at 1000am as well!!
Can't wait!!!
Great job 4:30!!! Good to see some faces I haven't seen a while!!!!