Friday, May 22, 2015

A. Bench – 3 x 5-8 (double progression)

118 lbs, 118 lbs, and 118 lbs (2832 lbs)

B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)

skipped these since we were short on time and they were in the workout

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

C. Tabata Burpees (20 sec on, 10 sec off x 8 rounds) – Goal to hit same number each interval

started out at 7 reps, went down to 4 by the end – did not achieve goal

D. AMRAP 3 min (rest 1 min) x 3 rounds:

12 Dips / Push-ups
12 KBS
24 Abmat Sit-ups

L1 – Pushups on knees, 26/18
L2 – H.R. Push-ups, 35/26
L3 – Dips, 53/35
L4 – Dips, 70/53

don’t remember my score on this one

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