7/21
Overlap
+
Ruck walk 5 miles (conversational effort)
7/22
A1 – Dbl DB bench press (no tempo) x 10 strong reps, rest 1 min
70 across – couldn’t have done one more rep on last set
A2 – Supinated grip bent over BB rows x 10 strong reps, rest 2 min x 4 sets
145
B1 – Banded landmine overhead press x 18, rest 1 min ( https://www.youtube.com/watch?v=or6g2BcZHcc )
+35 – one of my new favorites but this was really tough today, might have had a bit tougher band too
B2 – Bicep curls with rope threaded through KB handle @ 2020 tempo x 10, rest 1 min x 4 sets
44
C1 – Banded tricep pushdowns x 18, rest 1 min
44
C2 – Banded ATYT x 8, rest 1 min x 4 sets
done
D – 1-arm KB turkish situps x 6/side x 3 sets/side, RAN
35
+
60 sec prone scap swimmers (hands never touch ground or body, constant movement), rest 2:30 x 3 sets
Holy cow, 60 sec was way harder than last weeks 45sec