20 June

Training (7a)

A1. Banded strict press; 2 reps x7; rest 30 sec
*115 - 125 - 135 - 145 - 145 - 145 - 145
*145 is probably the best weight for me here. 

A2. Strict deficit (3") hspu; 5 reps x7; rest 30 sec
*All u/b but got tough 5-7 rounds. 

A3. Kipping hspu; 12 reps x7 rest 3-5 min
*U/B and not terrible. 

B. Banded Strict press  5 reps x5; rest 90 seconds
*95 - 105 - 105 - 105 -105

C1. Towel weighted pull ups; 10 reps x7; rest 1 min (wrap a towel
around the pull up bar and hold onto it from both sides, only weight
if you can/need to)
*10 - 10 -10 -8 -8

C2. Ring dips; 6-10 reps + 15 sec support hold in ext rotation x7; rest 3 min
*8-8-8-8-8

*Stopped at 5 rounds here, just ran out of time before classes started. Will start earlier if we do this again. A ton of volume that took forever...but all necessary. 

D. Hollow body hold; 20 seconds x5; rest 40 sec

+

50 burpee CTB pull ups for time
*6:17
*Jumped into first 30 and then reached up and grabbed bar and butterflied the last 20.