T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Banded Pec Stretch x 60 seconds per side
Two sets of:
Russian BabyMakers x 10 reps
Dive Bomber Push-Ups x 5 reps
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps
A.
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 90-120 seconds
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%
C.
For time:
30 Sandbag Clean & throw over rack
35-49: 100/80 lbs
50-54: 80/60 lbs
55+: 60/40 lbs
*Looking for a rack that is 7′ tall
D.
Two-Three sets of:
GHD Sit-Ups x 20 reps
Hanstand Marching x 20 reps
Rest 30 seconds
You may complete the HS Marching as you’d like. It may be Wall Facing Handstand Marches, Back to Wall Handstand Marches or Freestanding Handstand Marches.
A. 95/105/115
B 210/240/275 then 220 x 5 sets of 6 reps
A. 125#
B. 170,190, 215, then 3×6 180# – stopped after 3rd set- hip pain 🙁
C. 5:28 – 50# sandbag – 5-7″ rack
D. Done
A:200
b: 330. last set I only had 4 in me
C: 6:22. 7’1” bar. Normal 110# oval sandbag.
D: done. Headache now.
Hey everyone! You may need to adjust the height of the rack for Part C – females may be closer to 5-5.5′ and males closer to 6′!
Is this from experience? I’m headed in to give this a try. Should be interesting but sounds like it will be fun trying.
Yes! I got to be with Karen McAdam today and the height was too high (she did use a heavier sandbag) but 7′ was way too high. Let me know how it goes!!
20m out but is this a ball sand bag or normal hard to handle one? It matters 🙂
Ideally a ball sandbag!
A. Working sets at 165#
B. 285, 325, 365, then 6×6 @305
C. 11:44. Those sucked, no legs after the BS.
D. Done