4/10
A – Tempo dbl DB bench press x 8 reps @ 2121 tempo, rest 2 min x 5 sets
*mod loading, 2 sec up and 2 sec down, with 1 sec pauses at top and bottom
50 across – thought about going a little more but the concentric tempo made me question if I would be successful, left tricep felt like a slight limitation
B1 – 1-arm DB tripod row x 8/side, rest 45 sec ( https://www.youtube.com/watch?v=yoJyyK5vcyM )
60 across – could’ve pushed the weight a little more but felt super controlled
B2 – Light dbl DB 6-way raises x 4 ‘reps) , rest 90 sec x 4 sets ( https://www.youtube.com/watch?v=SGkL_3Jy9YQ )
10’s
+
3-4 sets
Ski erg 10-12 cals @ 1100 cal/hr, into
6 wall facing strict HSPU
rest 1 min
50 DU’s, into
6 butt to wall strict HSPU
rest 3 min bt sets
3 sets – all sub 2 – was going to do a 4th but on the 3rd set I didn’t want to get over exerted with the shoulder as it got really grindy and was afraid I was going to have to do 5 & 1 on wall facing on that last set for me
+
Every 5 min x 4 sets
Row 50 cals @ strong effort
2:29-2:30-2:32-2:29