Warm-up Drills
I. Run 400m
II. 3 Rounds of
8 x Wall Squats/Bench Squats
8 x Deadhang Chin-ups
III. Mobility
Impact/Focus: Bench Press
Warm-up with 2-3 sets of 5 reps each before working through the following 3 rep sets of Bench Press. Go heavy, attempt to establish a 3RM.
Bench Press 3-3-3-3-3RM
Post sets/reps/loads to comments.
“Stimpy”
For Time
Run 200m
3 Rounds of
6-4-2 x L-sit Pull-ups
6-4-2 x Handstand Push-ups
Run 200m
4 Rounds of
4 x Front Squat (185/135lbs)
10 x DB Thrusters (50/35lbs)
Run 200m
4 Rounds of
10 x Ring Push-ups
4 x DB Thrusters (45/30lbs)
Run 200m
Post scores to comments.
Skill Development
Perform 3-5 Rounds of the following Ring Complex, without resting or coming off the rings:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1
Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.
Bench Press 2Rm
95 x8, 95 x5, 115 x2, 135 x2, 155 x2
165 x2(with 2nd rep spotter help)
Stimpy Version III
7-5-3 reps of:
Scaled Pull-centric Mod – Barbell Row
Scaled Overhead Push/Press Mod Strict 45# Plate Press
Run 200m
4 Rounds of:
4 x Goblet Squat 32kg
10 x BB/DB Thrusters 35lbs
Run 200m
4 Rounds of:
10 x Push-ups
4 x Barbell Thrusters 45lbs
Run 200m
21:51
Bench Press: 90×1
“Stimpy”
III 19:21
Bench Press:
145# x2 … 155# x1 – both new PR
Stimpy:
Version II modified
115# Front Squats & 35# DB Thrusters
Did Not Finish… Completed 2 rounds last set
Sucked… FYI
Bench Press: 3-3-3-3-3
95-115-135-145-155 ( 2 Only, failed on #3)
Stimpy I: 25:20 HSPU w 2 Abmats/115# FS/30# DB’s.
Just enough left in my shoulders to type this.