AM
45 min AD @Z1
Done. Stretched for a while too. Great sleep last night. Amped up for later.
PM
A. Narrow grip press @1012; 4-6 x 3; rest 30 sec
165 for all sets. 6,5,5 on reps.
This got tough with short rest. Happy to have done 21 strict press in less than 3 minutes at 165#.
B. Snatch grip press (behind the neck); 4-6 x 3; rest 90 sec
125, 135, 145
Felt good. Have to be smart on these. Shoulders are the most mobile.
C1. Amrap ring dips in 60 sec; rest 30 sec
35, 25, 21
C2. Amrap HR push ups in 60 sec; rest 2 min
25,22,22
Tough. Shoulder and pecs were smoked after first set.
Haven't done a burnout like this since the Globo days.
Feels nice
+
3 sets for time:
100m OH walk with barbell (225#)
100m reverse sled drag (HEAVY)
100 DUs
+
10 min @ 80%:
AD 20 cals
row 250 m
Run 200m
rest 5 min
10 min @ 80%:
3 wall walks
6 CTB chin ups
9 WB
23:00 on tester.
OH walk was broken a few times. Shoulders are kinda toast from previous
days and pressing prior to this.
No actual sled so we but a 300# tire on a wooden crate and dragged
it with a moving strap. This was AWEFUL. Quads
were on fire. Made me a little sick actually.
DU's were 50/30/20, 50/30/20, UB
Happy with the strong push at the end.
+
2 rounds + 50m
+
7 rounds + 1 wall walk
Great training day and weekend. Shoulders are SMOKED!
Feeling good. That last amrap was fun.
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