Death by Pike Push-ups & Dips
Every minute you add 1 rep of each movement and you go until you cannot finish the series in that minute time cap.
1st minute you do 1 pike push-up +1 dip.
2nd minute you do 2 reps both and so on.
B) 3 rounds
30s of straight arm bird dogs and 30s inverted plank.
Minimum rest between the rounds.
C) Tabata of handstand hold
20s work/10s rest for 8 rounds
Make a note of your achievements in 'Open Gym'
1) Push Press: 5-4-3-2-1+. Rest 2:00
– 3-4 singles above 90% building to a new 1RM
2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
– Neutral grip
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
– Goal: Hard Effort, big sets on Push Presses even as the weight gets heavier. Last tested 5/3.
*9:00 Time Cap
Banded OH Triceps Extensions: 4 x 15. Rest 60s.