A. Push Press
Beginners: 5, 5, 5; rest 2 min.
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
B. Ring Dips AMRAP UNBROKEN
rest 10 sec exactly
AMRAP Box Jumps in 20 sec 24/28"
rest 60 sec.
4 sets
C. Row 1 min AFAP
Rest 1 min.
3 sets
If you can't do a ring dip, but you are close to one, use a partner to assist you (stabilization or small spot). 1-2 reps.
If you are not ready for ring dips (even with a spotter), please do push-ups, AMRAP unbroken.
If you do not have a full push-up, add some height and go from the toes and do 2-3 reps.
Good work 7am men!
ReplyDeleteChantal and Traci are getting closer to a ring dip.
ReplyDeleteNice work Ken on your hspus on the rings.
Got down to a 15lb plate plus a skinny black book for a 1rm HSPU!! Kind of stoked about that.
ReplyDeletePP was close but I didn't quite get 160lbs. Did reps at 135.
part B: did 10,6,4,4 for ring dips and around 7 for the box jumps for all rounds.
part C: 301m, 284m and 273m. Freaking exhausting.