7/17/17

Warmup:

300m Sandbag Carry @ 60#. Done 

+

A1. Strict Press @ 3013 tempo x 5-6 reps rest 1:00 (all above 55#)

65#x2, 70x3 (6 reps)

A2. Strict Pull-Ups @ 30X1 x 6 reps rest 2:00

First three sets ub, broke up last two and took hands wider to make sure I was using lats

x 5 sets

B1. OH Waiter Carry @ 35# DB x 50m rest 1:00 bt arms (walk slowly). Done (200feet)

B2. Seated Dumbbell Concentration Curl x 8-10/arm rest 1:00 - 10#, 15x2

rest 2:00

B3. Single Arm Dumbbell Skullcrusher x 8-10/arm rest 1:00 

15#x 3 sets

+

Banded Birddog x 10 (5/side) rest 1:30 x 3 sets

+

6 sets:

500m Row @ 1:58 pace

rest 2:00

First five finished 1:58, last one 1:54