A1. Back Squat; 3-4 reps x 4 sets; rest 1min
A2. Push Jerk; 2-3 reps x 4 sets; rest 1min
B. Muscle Ups; 5 on the for 5min
+
5 Sets:
Row 250m
12 C2B Pull-ups
12 Thrusters @ 95#
40 Double Unders
A2. Push Jerk; 2-3 reps x 4 sets; rest 1min
B. Muscle Ups; 5 on the for 5min
+
5 Sets:
Row 250m
12 C2B Pull-ups
12 Thrusters @ 95#
40 Double Unders
rest 2min bw sets
+
mobility work 20-30 min
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.
+
mobility work 20-30 min
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.
A1. 225 for 2 sets. 245 for 2 set - kept it light. didn't want to irritate back or legs
A2. Did strict press so wouldn't make wrist worse. 145 for all, 3 reps each
B. Complete. Got talked in to doing 11 on last set. We'll just call it a dare.
Intervals 2:21, 2:24, 2:31, 2:39, 2:30.....row was about 1:45-1:47. Everything unbroken. Used 35# DB instead of barbell. On my ass at the end of these.
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