300m Sandbag Carry @ 80#
+
A1. Standing Single Arm KB Press @ 2012 tempo x 6/side rest 1:00 (at 35# or higher)
35#, 44# (right side 4,2) (left side 3,1,1,1), 35x2
35# felt easy-ish 44# was too heavy
A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 10# chain)
Done.
B. Bench Press
5 @ 105#
3 @ 115#
1 @ 125#
4 @ 120# x 3 sets
rest 2:00 bt each set
Done. No fails.
C1. Mini Band Scap Series x 5 per movement - https://www.instagram.com/p/BWTOZSShTLH/ - rest as needed
C2. Single Arm KB High Pull x 10 reps/arm rest 1:00 bt arms (use a 26# KB)
C3. Chest Supported Batwing Row x 12 (6/side) @ 20-25# rest 2:00 x 3 sets - https://youtu.be/Yh8ByvxW-LA
20, 25x2
+
3 sets:
L-Sit x :50
rest as needed
Done.
PM
10 x 25m Swim (freestyle)
1 minute rest bt
*we will swim until calf heals fully*
Done. (100ft, a little over 25m so it was 2 lengths in my pool). About 25 seconds a round. Flip turns were awkward haven't done them in awhile a lot of fun! Used to be on the swim team growing up
Done. (100ft, a little over 25m so it was 2 lengths in my pool). About 25 seconds a round. Flip turns were awkward haven't done them in awhile a lot of fun! Used to be on the swim team growing up
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