Mon July 14 "Burnin Bridges"

Move

1) Strict Press: 5 x 2 Building in Weight

2) AMRAP
10 Sit Ups
10 DB Deadlifts
10 Ring Rows
10 Box Push Ups
Rest 30 Sec.

Train

1) Strict Press:
3 x 2 @ 85-90%
1 Big Drop Set @ 50%

2) Burnin Bridges

AMRAP 15
10 GHD Sit Ups
30 Dumbbell Deadlifts (70/50)
10 GHD Sit Ups
20 Chest to Bar Pull Ups
10 GHD Sit Ups
10 Strict Handstand Push Ups

Stimulus

1) We are building again in weight over this week, but decreasing the reps. You are working up to a heavy double, then doing a large back off set. This set should be hitting roughly 15+ reps at 50%.

2) This workout you should focus on keeping a consistent pace across the rounds. Choose weights/reps for the non-sit up movements that allow you to clear the station in no more than 3 sets. You will accumulate a lot of GHD sit ups so if you are not prepped for this, sub out one or two of the sets for regular sit ups. Use two dumbbells for the deadlifts and choose a heavier dumbbell. Only one head needs to touch the ground. Choose a challenging handstand movement such as HSPU with mats or box push ups. Aim to complete 2-3+ rounds.

Extra Credit

3 Sets:
10 DB Side Bends Per Side
20 Plank DB PUll Throughs
50m DB Suitcase Carry Per Side