Tuesday, September 22, 2015
(11AM) Tom, Bill, Chris, Sam, Ilian, a couple others and me
Jump rope warm up starting with singles, hopping side to side, feet landing forward/back, hopping on one foot, high knees and butt kicks
Then 3 rounds of 8 ring rows, 8 KB Sumo Deadlift High Pulls (25#), 8 KB Swings (25#)
3 sets of 8 Pendlay Rows and Max Set Strict Ring Pushups. Keep very good form.
The Pendlay Rows are a bent over row with a stable core and activated hamstrings. Bring the bar up, tap the chest and lower quickly. I worked out with Ilian and our first set was at 75# and the last two were at 95#. The Ring Pushups were tough. I managed between 7 and 8 on all three sets. My form was corrected to ensure a good hollow body position with a tight stomach.
EMOM x14, Even – 3 Deadlift (As Heavy as Possible with Good Form), Odd – 20 Double Unders
I worked a weight up from 135#, 155#, 185# and 205# before settling back to 185# for the workout. This was a good weight and I felt like I could keep an upright posture with activated shoulders. The double unders felt pretty good today. While not unbroken, I could string together single, double, single double, etc for about 8 reps. On the 1min and 3min, I did 20 DU’s. On the 5min forward, I did 15 DU/attempts.