Upper Body Strength 🏋️🏋️🏋️

Bent Over Barbell Rows
Weight: 95 (5-rep warmup @ 60%) 95-115-125 pounds
Sets/Reps: 3 sets of 10 reps

Push/Pull
Seated DB Shoulder Press
Weight: 30-35-35 pounds
Sets/Reps: 3 sets of 12 reps

Lat Pulldown
Weight: 100 (50) pounds 
Sets/Reps: 3 sets of 12 reps
(Used dual cable with pin set at 50lbs but weight on the plate is per pulley)

Superset 1: Grip Strength and Push-Ups 
1. DB Alternating Bench Press @ 35 pounds
2. Lateral Raises @ 10 pounds
Sets/Reps: 3 sets of 24 and 12 reps

Push/Pull #2

Bench Dips

Weight: BW

Sets/Reps: AMRAP 60 seconds (15 reps)

Neutral Grip Dead Hang

Sets/Reps: 2 sets of 25 seconds 

Scapula Pull-ups 

Sets/Reps: 1 set of 9 reps (goal was 15 reps)

For Load 
Bench Press 
5 sets x 7 reps

EMOM 12:00
Minute 1: 30-second support hold
Minute 2: Rest

Warmed up on the rower before hitting the bench. Was conservative on the bench - opened at 155, then bumped to 185-195-185 and dropped down to 135 for the final set. For the support holds, used the dip bars. Focused on open hips and full body extension. 

A. Warmup 
15 minutes steady state row
5 minutes @ 20spm
5 minutes @ 24spm
5 minutes @ 28spm
DF 116

B. For Load
Bench Press 
5 sets x 7 reps
Rest 3:00 between sets

C. EMOM 12:00
Minute 1: 30-second support hold
Minute 2: Rest

Only lift what your form allows - keep your standards high and only add weight if you are satisfied. The first set was done at 185-pounds and all remaining sets at 195-pounds. Used parallel dip bars for the support holds  Focus on open hips and full body extension rather than looking down or holding a hollow body position. These got tough quick and I quit after the 3rd set. Similar to handstand pushups, when they are gone, they're gone. Instead of quitting, switch to toe-assisted holds. 

Crossfit | 200430

Handstand push-up ladder

Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments

7 rounds plus 5 reps= 33 reps

6 rounds plus 0 reps= 21 reps*

12 rounds plus 7 reps= 85 reps

This was a nice play on JT, utilizing the 'death by' format. The rest was about 5 minutes between each as I drove to the school and back. Was interrupted after round six of dips as the school came out for recess and I had to leave.   HSPU were strict to abmat. Bar dips and standard push-ups (hand release not required). 

"Lizzie"
21-15-9 reps of:
sandbag cleans (100)
dips

Notes: This play on Elisabeth uses the same rep scheme but subs a sandbag for the barbell. Focus on pressing fast out of the bottom of the dip - the only time you should press slowly is when trying to gut out another rep or two at the end of a set.

Tuesday 170620
Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps

Scaled to 35-pound plate held against chest and max rep dips instead of weighted since I did not have a good way to hold weight without dip belt. I did this workout up at Hopewell Elementary since they have the dip bars.

Tabata: 101 reps (15 best; 10 worst)
Dips: 9, 11 & 12 reps

10 Rounds

25 heavy rope singles

10 ball slams (25)

5 bar dips 

This is a high volume workout, but you should be able to work through each set unbroken. This was done outside in the heat at Hopewell Elementary where they have a parallel bar. While I did not keep time, a good goal for this workout is somewhere between 12-15 minutes. 

Bench Press 
8-8-8
-205lbs across all sets

Conditioning
4 Rounds:
20 calories, C2
4 handstand pushups
6 KB snatches (35), each arm
8 dips

Notes: You should try to increase the load on each set. There is no re-racking the bar during the set. I wanted to try to increase +10 each set and finish with 225lbs, but this felt heavy enough without a spotter. The metcon was nasty -- enough calories on the rower to head into the pain cave, each round was done in under a minute holding a 1250 cal/hour pace. The cardio room was so humid and I had to goto the towel over and over which slowed my pace.

J.T.
21-15-9 reps for time of:
Handstand push-ups
Bar dips
Push-ups

19:59

Notes: This workout packs a huge punch to the upper-body pressing muscles. The limiting factor is typically muscular failure, due to the high-degree of interference between movements. This workout is deceiving and the best strategy for most athletes, is to break the reps up from onset and potentially do no more than 1/3 of your max reps in any single set. The limiting factor for me was definitely the dips. I could hardly string together more than 3-4 reps any set and did not manage my rest effectively. The later sets of HSPU were taxing and my rest periods got away from me. This was my slowest JT by over 3 minutes -- I was still wiped from the almost 5000m on the SkiErg Tuesday.

Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Hanging Leg Raises
2 Pull-ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch


Body Armor
Not for Time:
27 GHD Sit-Ups, 30 handstand shoulder taps
21 GHD Sit-Ups, 30 handstand shoulder taps
15 GHD Sit-Ups, 30 handstand shoulder taps
... Directly into:
10-8-6-4-2:
Strict Pull-Ups
Strict Ring Dips

Notes: Subbed dead hang (5 seconds per rep) for pull-ups; i.e. 50 seconds for round of 10.

For max reps at each station:
Tabata DB shoulder press: 63
Tabata jumping lunges: 71
Tabata dips: 31
Tabata walking lunges: 91
Tabata push press: 75

The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Notes: Used 25lb DBs for presses - everything else was unweighted. As RX'd is 35lb DB using the weight for both presses and lunges.

Bench Press:
Heavy 3

Every 8 minutes, 3 sets:
1:00 wall sit
7 deadlifts (275/205)
1:00 handstand hold
5 deadlifts (275/205)
1:00 KB front rack hold (53/35)
3 deadlifts (275/205)
1:00 hold in tuck (top of dip bar)

Notes: This should be a heavy 3 relative to how you are feeling. More than likely not a 3 rep max. Cues on the bench: with extended arms drive the shoulder blades back into the bench, squeeze the glutes and drive feet into the floor. This creates leverage so you have the felling of pressing against the weight of the bar, as opposed to lifting it with your arms.

We've got some nasty holds and some moderately heavy deads, basically the workout to do right before the beach. The holds are a wall sit (90 degree angle from hips to feet), nose to toes handstand hold, a KB front rack hold (one KB held in a goblet position) and a hold in the tuck (legs bent 90 degrees held at top of bar dip). Don't change the positions as a scale, simply decrease the time under tension.

Deadlifts today should be heavier, but more importantly unbroken for all sets.

215 bench press
205 deadlifts (235 would have been better)
53lb KB
0:45 holds
2 rounds (due to time constraints)

5 RFT:
7 OHS (95)
7 Dips
-time cap: 11 minutes

7:51
 

6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)

The goal is to go UB on the KB carry. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scaled the Dips to the Matador due to availability. Best set was 9 reps and worst set was 7 reps.

2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Notes: Scaled as follows -- women's weight and bar dips.

10:30

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:32

For Time:
30 Calorie Row
30 Box Jumps 24" Box
30 Wall Ball Shots 15lb Ball
30 Dips
30 Wall Ball Shots
30 Box Jumps
30 Calorie Row

16:19

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

15:32

2015 Regional Event 7

For time:
15 C2B Pull-ups & 15 Dips
135-lb. squat clean, 1 rep
145-lb. squat clean, 1 rep
155-lb. squat clean, 1 rep
165-lb. squat clean, 1 rep
175-lb. squat clean, 1 rep

Change your own weights, GO! GO! GO!

Nasty Girls v2.0

50 Pistols, alternating
7 Pullups/7 Dips
10 Hang Power Cleans @ 135lbs