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Lifting Ourselves and One Another

Friday, April 21, 2017

A1.  GHD raise – 12-15 reps X 5 sets, rest 90—120s
A2.  D-ball Ground to Alternating Over Shoulder – 10 reps X 5 sets, 90-120s
A3.  (Deficit) Handstand Push-ups – 5 reps X 5 sets, rest 90-120s

Comments: 3

A1. 15 reps, 12 w/ 12# Wall Ball, 15 w/ 12#, 15 w/ 14#, 15 w/ 20#
A2. 150# D-ball for all rounds
A3. 8″ deficit (3 rounds), 9.5″ deficit (3 rounds of 4 reps – just couldn’t get 5 reps at 9.5″)
Thanks OG


A1) GHD raises 10 reps/set
A2) 80# for 2 rounds/100#(6) & 80#(4) for remaining 3 rounds
A3) 5 sets of 5 kipping with single ab mat

Good job 7 a.m.
Thanks Colin!


GHD – 12 raises per, 15 in last round.
D-ball – 80# – went for speed. Tried 100# but just too ugly.
HSPU – band-assisted – purple-thru-purple on medium bar with 45# plate deficit – perfect for 5 reps


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