26 August

Training Session (130p)

A. DB Incline
*45x25, 60x15
*Drop Sets; 70x8 - 60x10 - 50x12
*Drop Sets; 90x6, 70x8, 60x10
*Beginning With and Every 15 Seconds For As Long As Possible; 1 Rep @ 90#
-Complete 1 Rep, clock starts, hold ohd during break, every 15s, complete another rep. 
*7 Reps was best

B. Prone DB Row; 3x12
*50/70/70
+
Foam Roller Pin Hold For Time: 1:07
*Pin foam roller against the bottom of pad and hold for as long as possible

C1. Max Strict Pullups
+
C2. Max Strict Dips
No Rest B/W
*22/29 - 22/22


*For the every 15s on DB Incline, The Foam Roller Pin, and The Strict Pulls/Dips, bottom 2 had the 15 cal standing bike erg sprint off. Loser completed another 8 cals immediately. 

**We did teams of two for the push/pull. 1 partner would do both the pullups and the dips and then other team would have 1 partner do both. add total for team of 2 and lowest 2 totals did sprints.