A1 – 1-arm DB strict press x 4 @ best weight from last week + 6-8 TNG push presses, rest 30 sec bt arms
4+8 x 4 sets
A2 – Plate pinch carry 50ft, break at 25ft turnaround point, rest 90 sec x 3-4 sets
45 lb – and the 25ft turnaround was just the right amount
B – BB push press cluster x 2.2.2 @ 6RM, 4 sec hold overhead each rep, rest 20 sec bt clusters and 3 min bt sets x 4 sets
185 – and these got way better as they went
+
AMRAP 12 min
Ski erg 12 cals
Dbl DB devils press x 6 @ 50/hand
Heavy rope DU’s x 12
5+16
I had 2 goals in this, one was that the ski was never allowed to go under 1100 cal/hr (was successful for a good chunk of the 12 min)
Other goal was as soon as I started the devil press I did not allow myself to take my hands off the db’s at all. Felt I did a good job of trying to keep on moving, even if I moved a little slower I wanted to keep on moving
+
C1 – Single arm DB tricep kickbacks x 10/arm
C2 – Double arm banded tricep pulldowns x 15, rest as needed x 3 sets
D – Prone scap swimmers from GHD sorenson hold x 5 SLOW reps, rest as needed x 3 sets
Had to knock these two out later on in the day