Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
X2:
Landmine row
Stiff-legged axle bar deadlift
A. Tall Jerk 3 x 3 reps rest 1:00 (build from last week) (55#)
+
AMRAP 7
10 Axle Bar Deadlifts 130# (55# on each side of axle bar)
3 UB chest 2 bars
2+6 My hands have been bleeding since Monday, Had a really hard time closing my hands- need them to heal.
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X3:
300' sandbag carry 120#
+
200' harness sled pull (bear crawl with sled attached) go as fast as possible
Rest 3 minutes
90#, 105#, 115#, 130#
Length of gym & back Never done this before so stayed inside to experiment with how to set it up/the weight
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