Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 20 PVC Passes
• Wrist Warm-up
• 5 DB Push Jerks (35#)
• 10 alt Renegade Rows (35#)
• 20 H2H KBS (30#)

Handstands

• 4×2 Handstand Split to Stacked
• 5×5 Kick-ups (balance)

Conditioning

• 100 cal BikeErg
• 50 DB Push Jerks (50#)
• 100 Air Squats
• 50 HR Push-ups
• 100 H2H KBS (53#)
• 50 alt Renegade Rows (50#)
• 100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

• 30s Weighted Single Arm Cross Body V-up (20# DB)
• 10s Rest
• 30s Weighted Single Arm Cross Body V-up (20# DB)
• 10s Rest
• 30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
• 10s Rest
• 30s Pike-up and Over
• 50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.