7/14
Overlap
+
Ruck walk 4.5 miles (conversational effort)
7/15
A1 – Dbl DB bench press (no tempo) x 8 strong reps, rest 1 min
60-65×2-70 – thank goodness for no tempo or else this wouldn’t have happened
A2 – Supinated grip bent over BB rows x 8 strong reps, rest 2 min x 4 sets
155
B1 – Banded landmine overhead press x 15, rest 1 min ( https://www.youtube.com/watch?v=or6g2BcZHcc )
I really liked this
B2 – Bicep curls with rope threaded through KB handle @ 2020 tempo x 8, rest 1 min x 4 sets
44
C1 – Banded tricep pushdowns x 15, rest 1 min
Used actual cable machine but I do not remember the load now
C2 – Banded ATYT x 6, rest 1 min x 4 sets
done
D – 1-arm KB turkish situps x 5/side x 3 sets/side, RAN
35
+
45 sec prone scap swimmers (hands never touch ground or body, constant movement), rest 2:30 x 3 sets
Good stuff
7/17
A – EMOM x 6 – 5 jumping back squats for height with 65-75lbs
75 x 2 – then backed off for the remainder to 65 as i feel I wasn’t getting good height
B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 sec bt arms and 90 sec after both x 3 sets
35 was hard but I grinded through it because it was very manageable with my right hand
C1 – Banded straight arm PVC lat pulldowns from hinge position x 12-15, rest 45 sec
done
C2 – Prone scapular swimmers from floor x 30 sec continuous motion, rest 45 sec x 3 sets
done
+
12 min AMRAP @ 60-70% effort
Bear crawl 30ft
Horse walk 30ft
KB crossbody carry 30ft
Lizard crawl 30ft
Ostrich walk 30ft
KB crossbody carry 30ft (opposite variation to above)
Did some of this plus additional flow work – just what i needed today