AM
60 min AD @Z1
- every 5 min 30 sec FLR, 10m HS walk
Done. Felt good.
PM
A. Build to a heavy – press + push press x 3
220, Felt strong. Push press were really easy. All about the press.
B1. 5 sets - CGBP x 3; rest 30 sec
215, 225, 235, 245, 250 This felt good.
B2. Single arm DB row; 6-8/arm x 5; rest 2 min
70# KB was all I had for these. Setup to make them challenging. Felt great on the shoulders.
+
10 min @ 80%:
3 DL (315#)
35 DUs
200m run
rest 5 min
10 min @ 80%:
Row 200m
3 HPS (155#)
5 pHSPU
rest 5 min
10 min @ 80%:
5 PJ (185#)
3 MUp
5 burpees
3 pHSPU
6 Rounds + 1 DL, Good pace. DL felt strong. DU's were sharp. Run was tough as it was thunderstorming, but still fun.
+
5 Rounds even, This got a little tough. Fun though.
+
4 + 5 Push press. Misread and did push press for all sets. Shoulders were SMOKED at this point. Had to start breaking parallettes. Had a strong finish, definitely ended a bit over 80% though.
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