Friday, October 23, 2015
(6AM, MBS II) Brian and me
Using 2.5# plates, 3 rounds of 5 reps of Rows/Pushups, Reverse Fly/Situps, Pull Through/Air Squats, ATYT/Burpees. I did not care for this warm up, but it did get my shoulders loose.
Every minute on the minute for 12 minutes, 3 Banded deadlifts, Use 50-60% of 3 rep max weight and focus on speed. *No Dropping
I did this with 75# and felt pretty good about the effort. My shoulders seemed to be slipping forward instead of keeping my shoulder blades pinched together.
As many rounds as possible in 12 minutes: 10 Sumo Deadlift High Pull and 10 Ring Dips. L3: 95#, L2: 75# and 5 ring dips, L1: Modified to keep intensity.
I used 65# and only started breaking them up after 3 rounds. The ring dips were another story. I did 3 on the first round before switching to having my toes on the ground for the remaining rounds. I managed 6 rounds + 6 SDHP.