11/14
AMRAP 4 min
3 elevated wall walks (hands go on top of 25lb bumper at wall)
7 deadlifts @ 185lbs
11 1-arm alternating DB hang clean and jerks @ 50lbs
rest 1 min
2 + 4 & 2+1 – i did not push this one at all, i made for quick transitions but took my time on wall walks as that plate would be uncomfortable if my left hand hit the plate first.
AMRAP 4 min
3 strict pullups with 2 sec deadhang at bottom of each rep
7 parallette pushups
11 box jump overs (step down)
4+2 & 4+13 – i did push this one more and on the push ups I shifted more of my weight to the left side
rest 3 min x 2 sets
+
A1 – 8/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
Did with a really slow tempo and did some isometric holds
A2 – 8 slow reps mini band distracted dbl DB front raises
Also did in warm up
A3 – 16 light dbl DB shoulder balboas from seated, rest as needed x 2 sets
11/15
A – Tough sled push x 50ft, rest 90 sec x 5 sets
done
+
5 sets
20 cal bike erg @ damper 8, into
12 goblet squats @ 70-80lbs, rest 2 min bt sets
1:22–1:18–1:16–1:19–1:22 – after the first set which I attacked the first few reps of the goblet squat and felt like i had to slow down, but after that, i did my first 5-6 goblet squats steady and smooth and then tried to move as fast as possible to finish
+
EMOM x 9
1 – Row 12 cals
2 – Row 14 cals
3 – Row 16 cals
I definitely sandbagged the 12 cals but the 14 & 16 I tried to push for mid 1200’s
+
Shoulder accessory x 3 sets, rest as needed
Straight leg barbell turkish situps x 8
KB palm press x 5 reps/side
Dbl DB 6-way raises x 5 light reps
I used a training bar with some added weight on sit up, palm press @ 26 and 6 way raise was not painful at all so that was a good feeling.