A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
+
On a 13min Running Clock (continuously moving but at moderate pace)
40 Cal Row, into:
3 Rounds, continuous pace:
6 BBJOs
100' Shuttle Run in 25' increments
rest 5min
On a 13min Running Clock:
40 Cal C2 Bike (or AB)
3 Rounds, continuous pace:
50' HSW
15 HRPUs
rest 5min
On a 13min Running Clock:
40 Cal Ski Erg, into:
3 Rounds, continuous pace:
10 GHDSUs
25' SA OH WL R ARM
25' SA OH WL L ARM
Completed all movement work. Nothing really to report. everything feeling good.
First AMRAP - 2rds + 40cal+100+6+100+1BBJO.....rowing was around 1250 first round, then 1100 other rounds, working on rhythm and footwork on new burps standard. found some good stuff I think that is working.
Second AMRAP - 1rd + 40cal+50+15+50......used the C2 bike and was at like 950-1000 cal/hr. did HSW in 25/25 turn around fashion. my shoulders were getting smoked on the HRPU, i did all HSW unbroken though.
Third AMRAP - 1rd + 40cal + 10 + 25 + 25.... ski was about 900 cal/hr, did do full extension on GHDSU, it previously bothered my back, felt fine today, but just gonna slowly deeper in to this movement. Used 35# DB for lunges, better than I thought I would be on these, could probably have used 50.
I was TIRED after this session.
I might see you tomorrow and pop in at TTT around 11 to train.
