2 August 2012

Press volume, core work.


Warm up
5 rounds of:
5 HSPU
5 strict pull up
5 push up
5 sit up
20 DU

Press volume WOD:
10-9-8-...-1 of
BW bench press (87,5 kg)
Strict pull up
Vertical jump over bar @ 80 cm

Time: 19:30

Did not rush it, just wanted to make press volume more fun by adding the other two movements. As I had expected the jumps got the heart rate up and the pressing was the hardest. First two rounds of pressing were unbroken, then the rounds of 7-4 were broken up, and 3-1 unbroken. Pull ups and jumps were unbroken.

5x5 hip bridges / hip trusts @ 95 kg.
2 min rest between sets.
Still quite easy, next time it's 100 kg.

100 hollow rocks.
Did 5 sets of 20. Felt much tighter and more stable than last time. Next time I'll do 4x25.

5x10 strict ring dips.
Easy.