Workout:
A. Behind the neck snatch grip strict press; 10 reps x5; rest 90 seconds
55x10x5
B. Ring push ups @21x2; amrap unbroken x6; rest 90 seconds (from a
kneeling position so you aren't on your foot)
11,11,9,10,8,8
C. Support hold on dip bar knee raises @21x2; amrap unbroken x5; rest 90 seconds
14,15,13,10,12
D1. Full tuck front lever hold; 15 seconds x5; rest 90 seconds
15x5
D2. Assisted german hangs; amsap x5; rest 90 seconds
35,40,40,40,30
+
Arms only assault bike sprint 10 secods @100%
rest 20 sec
Plank hold 10 secnods @100% (hold as mch tension as possible in the core)
rest 20 sec
Amrap strict push ups unbroken
rest 3 min
x3 sets
Done, push ups: 15,12,12
This went well. Last set of the strict press was definitely like a 10 rep max. Added some videos to be sure the ‘D’ series looks right. Took the boot off for some of the non-weight bearing stuff. I hate how it pulls my body/back to one side. Thanks!
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