Chest/Biceps - Triset of 6x8

Ring Push Ups*

LeverEdge Bench Press - 235lbs*

Seared Horizontal Cable Flyes - 30lbs*

EZ Bar Drag Curls - @ 50lbs*

Zottman Curls - @ 20lbs*

Double KB Curls - @ 35lbs*

*Triset

*15 Second Rest

"Gator"...

Eight rounds for time of:
155 pound Front squat, 5 reps
26 Ring push-ups
26:38 (Rx was 185)

RIP Specialist Gathercole

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

"Drag Race" & "Strike Out"...

"Drag Race"
10-8-6-4-2 of:
Deadlift (155)
Ring Push Up
2:56 Rx

Rest 5 minutes then:

"Strike Out"
4 Rounds for Time:
200M Row
10 Toes-to-Bar
7:46 Rx

Still sluggish but felt good to do something!

Front Squats & "Whipsaw"...

Front Squat
95x5
115x5
140x3
165x3
185x3
210x5

 

then:

"Whipsaw"
3 rounds of:
10 Ring Push Ups
10 T2B
10 Double Unders
6:27 - Duckin Fouble Unders!

"Death by Ring Push Up"

Wanted to try to Rx DT today but lower back and shoulder are still smoked from this week. Especially the Snatch Push Presses. I did “Death by Ring Push Up” instead:

"Death by Ring Push Up"

- On the first minute complete 2 Ring Push Up.

- On the second minute complete 4 Ring Push Ups.

- Continue to add two Ring Push Ups every minute for as long as you are able to complete the prescribed reps within the minute.

11 rounds + 12 reps - 144 reps total (42 rep PR)

"9.11"

9 Rounds of:

11 Ring Push Ups

11 Back Extensions

11 Box Jumps (20)

With 20# Vest

14:27 Rx - "All reps unbroken"

“Seppuku” ...

“Seppuku”

10 rounds for time of:

• 10 L Pull-Ups
• 10 Ring Push-Ups
• 10 Knees-to-Elbows

24:39 Rx

"Seppuku" is a form of Japanese ritual suicide by disembowelment. Seppuku was originally reserved only for samurai. Part of the samurai bushido honor code, seppuku was used voluntarily by samurai to die with honour rather than fall into the hands of their enemies (and likely suffer torture), as a form of capital punishment for samurai who had committed serious offenses, or performed for other reasons that had brought shame to them. The ceremonial disembowelment, which is usually part of a more elaborate ritual and performed in front of spectators, consists of plunging a short blade, traditionally a tantō, into the abdomen and moving the blade from left to right in a slicing motion.