B) Close Grip Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets. Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
C)10 min Amrap
100 Pull-ups
Every break 30 double unders everytime you drop off the
Bar
Remaining time max muscle ups
Accessory work
5 rounds alternating
D1) weighted Ring Dip 5-6 reps (2111)
D2) weighted pull-ups (supinated) 5-6 reps
A) worked up to 165
ReplyDeleteB) 65/80/95/115/120/120/120/90
C) 34-16-10-10-7-6 : total 83 pull ups
D) I can't
A) Worked up too 225lbs, Tried 245lbs only got 2 reps failed the 3rd
ReplyDeleteB) 125lbs/140/165/195/195/195/195/155
C) 50/20/30 100 pull ups + 10 muscle ups
D) first two sets at 25lbs last 3 sets at 50lbs
A) worked up to 195, failed last two, wasn't warm enough
ReplyDeleteB) 120x5, 130x5, 165x5, 205x3, 215x3, 225x3, 235x3, 245x3 (pr), 170x10
C) 90 reps - pr at 25 in the first round
D) 5x10 reverse hyper
A) 105/125/145/150/160
ReplyDeleteB) 115/130/150/185/185/185/185/135
C) 25/25/20/15/15. Finished 100 @ 6:35. Couldn't recover to get a MU in before 10min. Got first one at 10:35.
A) Worked to 110lbs for last two sets
ReplyDeleteB) 65/80/95/115/115/115/115/90
C) 25-21-18-10; 74 pull-ups
D) complete
A) 90/95/100/110/115
ReplyDeleteB) 70/90/100/125/125/125/125/80
C)15-8-8-9-10-10-10 total of 70 reps
D) didn't have enough time.
just did part B the bench at my new condo gym,
ReplyDeletebassed off 250
5@ 125
5@150
5@175
3x3@210
10@150