A1 – 1-arm DB strict press x 5 + 10 TNG push presses, rest 30 sec bt arms
55-55-55-50
A2 – Plate pinch carry 60ft, break at 30ft turnaround point, rest 90 sec x 3-4 sets
done
B – BB push press cluster x 3.3.3 @ 6RM, 4 sec hold overhead each rep, rest 20-25 sec bt clusters and 3 min bt sets x 4 sets
185
Missed 1 rep in the 3rd and 4th set – got the volume in after a miss but struggled to do all 3 reps of each cluster in set 3 and set 4 – my traps were smoked
+
AMRAP 10 min
Dbl KB front squats x 15
Row cals x 12
30ft HS walk
3+6 – traps were numb and the handstands were not efficient and holy poop those kb’s felt heavy as shit – went with double 50
+
C1 – Single arm DB tricep kickbacks x 12/arm
12
C2 – Double arm banded tricep pulldowns x 18, rest as needed x 3 sets
ouch
D – Prone scap swimmers from GHD sorenson hold x 5 SLOW reps, rest as needed x 3 sets
done
+
5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel
ouch