AM40 min ATW
Jacobs ladder 90 sec
30 sec 1-arm farmer carry each side
30 sec sorenson hold
Spin bike 90 sec
6/side 1-arm landmine press
12 side to side 2-arm landmine press
So there was a point that I regretted telling you I had access to the Jacobs ladder, but this was pretty good shit. I also did it right after my breakfast and felt pretty energized throughout the day.
PM
A – Bar MU – 3 reps EMOM x 6-8 (good turnover)
8
Felt pretty good here today, took precautionary measures to protect my hands from the get go. Felt fast with the focus on turnover from sets 2-6, 7 felt a little off and went back to focusing on the little things for the 8th set
B1 – Single arm KB hang clean and jerk x 6/side, rest 1 min
70 x 2, 80 for the last set
B2 – Burpee box jump overs x 12 reps @ 20in (stay lateral to keep turnover higher), rest 2 min x 3 sets
30-28-30
C1 – Chest supported DB reverse flys x 12-14, rest 1 min
12
C2 – Prone thoracic extensions with hands behind head x 4-5 (hold at top), rest 1 min x 4
Done
D – Tucked belly to wall HS hold x 20-30 sec, rest as needed x 4 sets
These are so freaking hard, was able to do 23/24 on set one and 20 across on the last 3