A. Bench Press - build to 5RM
117x5
121x3
My PR is 117 already
A2. super set with 10-12 band pull a parts each bench press
Done
B. Strict Ring Dips - climb to heavy 5-7 rep with weight
21# x 5 reps
C. Laying Down, Lat bar pulls (will show you) sets of 8-10 x 4-5 sets
2 sets with just bar
3 sets with 3kilo
D. Ski Erg seated 150m all out sprints ; rest 3/1 x 5
:42
:43
:44.4
:43.9
:43.9
E. 4 rds w/ vest on
30 ft 1 legged Burpee broad jump
2-3 muscle ups
30 ft 1 legged bear crawl
1 legless rope climb
10:11 2 MU first 2 rounds then did 2 singles last 2 rounds. Rope was hard. Vest made breathing hard just because tight to chest.
F. weighted situps 4x15-20
35# 20 reps x 4 sets
G. 10 min scap work
Hand stand hold practice
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