1 x 3 Press

Score Type:: Total Weight

E90 sec 8 rounds

Tempo Press
3 reps
31x2

3 count going down, 1  count pause at the bottom, explode back to the top, 2 count pause at the top.

Start around ~50% of strict press, build to 70-75% if feeling and moving well.

Score is heaviest 3 for the day.

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Hit and Run

Score Type:: Total Time

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

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Handstand Work 1 - 1

Score Type:: Not Scored

Time to start on a new four week session. This time we are going to work on being better and more comfortable upside down. That being said here are some things to focus on

### Form matters! Pointed toes, tight core, and active shoulders are all important.

### Keep the majority of your weight mid palm but use your fingers to "grip" the floor to find balance.

### Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
### Spread your fingers for more surface area.


Week 1 day 1
Rest as needed between sets.

 

Rx'd work:

10 x 10 second handstand hold (belly to wall)
20 tuck up
30 deficit hand release push up (set plates for your hands )
40 superman pulses
 

Scaled work:

10 x 10 second handstand holds off box
20 tuck up
30 hand release push up
40 superman pulses

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Banded shoulder recovery

Score Type:: Not Scored


4 rounds not for time:
20 Scap retraction holds
20 Banded face-pulls with red band
10R/10L Rotator cuff internal rotations
10R/10L Rotator cuff external rotations
20 Bent over DB reverse fly
Crossover symmetry Y's

Then: 100 Band pull aparts with red band for finisher (as few sets as possible)

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Comments

Alfonso Mirabal

Alfonso Mirabal 4 months ago / Reply

Hit and Run: 10:58

Alfonso Mirabal

Alfonso Mirabal 4 months ago / Reply

Press: 105 lbs
Notes: 4 rounds =95 4 rounds = 105

Charles Kitzmiller

Charles Kitzmiller 4 months ago / Reply

Hit and Run: 14:10
Notes: 45#

Charles Kitzmiller

Charles Kitzmiller 4 months ago / Reply

Press: 65 lbs

Babita Artabasy

Babita Artabasy 4 months ago / Reply

Hit and Run: 12:39
Notes: 35#

Babita Artabasy

Babita Artabasy 4 months ago / Reply

Press: 70 lbs

Aja Osborne

Aja Osborne 4 months ago / Reply

Banded shoulder recovery:
Notes: yes

Aja Osborne

Aja Osborne 4 months ago / Reply

Handstand Work 1 - 1:
Notes: yes

Corey Bann

Corey Bann 4 months ago / Reply

Hit and Run: 15:16

Corey Bann

Corey Bann 4 months ago / Reply

Press: 135 lbs

Aja Osborne

Aja Osborne 4 months ago / Reply

Hit and Run: 14:42
Notes: rowed 500m bih still did 50#

Aja Osborne

Aja Osborne 4 months ago / Reply

Press: 90 lbs

Nicole Alvarado

Nicole Alvarado 4 months ago / Reply

Hit and Run: 13:36
Notes: *Brea bullied me into doing RX*

Nicole Alvarado

Nicole Alvarado 4 months ago / Reply

Press: 70 lbs

Jennifer Mason

Jennifer Mason 4 months ago / Reply

Hit and Run: 16:10

Jennifer Mason

Jennifer Mason 4 months ago / Reply

Press: 75 lbs

Josh Parsons

Josh Parsons 4 months ago / Reply

Hit and Run: 16:37
Notes: 45lbs

Josh Parsons

Josh Parsons 4 months ago / Reply

Press: 70 lbs

Anthony Agovino

Anthony Agovino 4 months ago / Reply

Hit and Run: 16:30

Anthony Agovino

Anthony Agovino 4 months ago / Reply

Press: 135 lbs

Gail Byrd

Gail Byrd 4 months ago / Reply

Hit and Run: 17:44
Notes: 500m row 15lb db snatch 10lb for squat to bench with one rubber mat on it.

Gail Byrd

Gail Byrd 4 months ago / Reply

Press: 35 lbs

John Mason

John Mason 4 months ago / Reply

Hit and Run: 16:34

John Mason

John Mason 4 months ago / Reply

Press: 95 lbs

Brea Coquyt

Brea Coquyt 4 months ago / Reply

Press: 65 lbs

Brea Coquyt

Brea Coquyt 4 months ago / Reply

Hit and Run: 15:08
Notes: biked ran biked

Thomas El-Far

Thomas El-Far 4 months ago / Reply

Press: 115 lbs

Thomas El-Far

Thomas El-Far 4 months ago / Reply

Hit and Run: 16:05

Stephan Bordwick

Stephan Bordwick 4 months ago / Reply

Hit and Run: 16:16
Notes: 30# dB

Luis Chaumont

Luis Chaumont 4 months ago / Reply

Hit and Run: 16:34
Notes: 50 lbs DB

Luis Chaumont

Luis Chaumont 4 months ago / Reply

Press: 95 lbs

Allison Gargulak 4 months ago / Reply

Hit and Run: 12:42

Christine Von Robke

Christine Von Robke 4 months ago / Reply

Hit and Run: 10:28
Notes: 200m run 15# DB snatches 15# DB Squats

Stephan Bordwick

Stephan Bordwick 4 months ago / Reply

Press: 75 lbs

Allison Gargulak 4 months ago / Reply

Press: 75 lbs
Notes: 50, 55, 60, 65, 70, 70, 75, 75

Christine Von Robke

Christine Von Robke 4 months ago / Reply

Press: 50 lbs

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