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| In due time - "Luca Summe" |
A. 20 Min Clock - Narrow Grip Bench Press
Build a heavy 5 RM starting with the bar
In between sets
8 L & R Dumbbell Rows (on a bench) 31X1
Go heavy, the eight rep should be impossible.
Record barbell and dumbbell weights.
B. Ring Pull-Up/Ring Row to Hold
4 Sets (Choose whichever position you can support)
- Dual Ring Row to the top position and support yourself for as long as possible
- Pull-up as high as you can and support yourself as long as possible
We want to be able to do this...
http://gymnasticswod.com/content/kipping-ring-row
Record your times.
A. 20 Min Clock - Narrow Grip Bench Press
ReplyDelete5 @ Bar + 20
5 @ Bar + 30
1 @ Bar + 40 -couldn't get more than one at this weight
5 @ Bar + 35 -last two were really heavy
8 L & R Dumbbell Rows (on a bench) 31X1
-did three total sets of these, all with the 25# dumbbell. We did the rep scheme backwards, go us! This was challenging.
B. Ring Pull-Up/Ring Row to Hold
4 Sets of Pull-up as high as you can and support yourself as long as possible
1 - 30
2 - 16
3 - 15
4- 16
I faded fast at this, but it felt good to be up on the rings!!!
A. 20 Min Clock - Narrow Grip Bench Press
ReplyDelete5@ bar + 20
5@ bar +30
5@ bar +40
5@ bar +45
8 L & R Dumbbell Rows (on a bench) 31X1
did 3 sets on each arm with a 25# DB. but we did 3 sec up, hold 1 sec, and 1 sec down...it was still hard even though we did it backwards.
B. Ring Pull-Up/Ring Row to Hold
4 sets of ring pullup holds
30, 20, 23, 15