6 Minutes of Shoulder/Pec/Overhead/Lat Mobility

A- WU- 500M Row;2 Minutes Rest + 500M Row + 2 Rounds of: 7 Pseudo Planche Push up (fingers towards toes)/7 Tiger Bend Push Up

B- Bench Press- 10/10/10 @ 55% (6/4/13) of; 90 Seconds rest between sets

C- Press- 10 Minutes To A Heavy Single

D- 21/15/9 RFT of: Ring Row/D.B. Snatch Left (45/25)/D.B. Snatch Right -12 Minute Cap

13 replies
  1. CT
    CT says:

    A: WU: 500m Row (1:48.8); 2 Minutes Rest + 400m Run (1:10) + 2 Rounds of: 7 Pseudo Planche Push up (fingers towards toes) / 7 Tiger Bend Push Up

    B: Bench Press- 10/10/10 @ 55% of 1RM; 90 Seconds rest between sets: 10@95, 10@105, 7@100

    C: Press: 10 Minutes To A Heavy Single: 45/65/75/80/85F. Was way off on this today, mobility sucks.

    D: 21/15/9 RFT of: Ring Row/D.B. Snatch Left (45/25)/D.B. Snatch Right: 7:30 or so @ 25 lbs.

    Reply
  2. Tina D
    Tina D says:

    I really love a dumbbell snatch- this may be my new fave! Too bad today is my rest day though 🙁

    Reply
  3. Cory
    Cory says:

    Row – 1:44 / 1:46
    Bench – 3rds x 10 @ 115#
    Press – 95/105/115/125/135(f) Just didn’t have it on these today
    Ring Row/DB Snatch – 9:15 rx

    Reply
  4. Nikki
    Nikki says:

    500m row twice 2 min 34 sec

    7 extra pseudo planche push ups 🙂 and kitten one elbow up at a time push ups

    Bench press 10/10/10 @ 45lbs

    Press 35/45/50/55/ attempted 60 F/ attempted 57 F/ attempted 55 again F WTH (keepin it PG for lil eyes 🙂

    21/15/9 mod ring rows and 15lb dumbell snatches 7 min 47 sec

    Thank God for Coach Tammyli… I did not believe in myself at all to push bc I felt I was too sore from Friday… But bless her beautiful encouraging fit soul! Love you Coach Tambot!!!

    Sit up tabata … Which was requested by the Everlasting bunny Barbara… I think I got to 71… Take the Coconut Manna out… I’m toast! Gluten free toast 🙂

    Cory you are a wise man to opt out on the tabata and foam roll instead… There’s a reason why he’s been here the longest folks… Lets pay attention 🙂

    Reply
  5. Tom Mellor
    Tom Mellor says:

    A- WU- 500M Row: 1:49 + 2 Rounds of: 7 Pseudo Planche Push up (fingers towards toes)/7 Tiger Bend Push Up

    B- Bench Press- 10/10/10 @ 115

    C- Press- 1 @ 75/95/115/125F/125F

    D- 21/15/9 RFT of: Ring Row/D.B. Snatch Left (45/25)/D.B. Snatch Right – 9:31 Rx

    Reply
  6. sheredia
    sheredia says:

    A- WU- 500M Row: 2 Rounds of: 7 Pseudo Planche Push up (fingers towards toes)/7 Tiger Bend Push Up *tiger bend push up is tough!
    Like whoa.

    B- Bench Press- 10/10/10 @ #70

    C- Press- 1 @ 85 PR. Felt like I had a lot more control than in the past. Adding weight in little increments for is key for me.

    D- 21/15/9 RFT of: Ring Row/D.B. Snatch Left (45/25)/D.B. Snatch Right – 7:03Rx *I could have been a little more parallel during the ring row…such a goat for me. Felt pretty good with the DB snatch. Kinda ❤ them.

    *nice butterfly pullups tambot! Get it, can’t wait until I’m there someday

    Reply
  7. Tambot
    Tambot says:

    Good work tonight guys. Everyone looked dialed in and ready to work hard.

    Sky, we got to get you back in the swing if things. Welcome back!

    Reply
  8. Smanik
    Smanik says:

    Late post as usual… This was a good day for me. Everything cooked.

    A- Rows: 1:37, 1:34 – PR for sure

    B- Bench Press- 10/10/10 @ 55% – 115lbs – may have been a little too heavy here but it moved

    C- Press- 45/65/85/95/105 – that’s a PR, and I admit I have weak shoulders

    D- 21/15/9 RFT of: Ring Row/D.B. Snatch Left (45)/D.B. Snatch Right – RX in 7:43, those snatches went up real easy. Though I guess I reversed the order, but I’m a lefty so I think that’s ok?

    Reply

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