7/8/17

Warmup:

5-10 minute of Rotator Cuff Specific Exercises

10 min

+

A. Snatch Grip Tempo Deadlift x 3 reps (:05 pause at mid thigh, above knee, and mid shin) *stand on 45# plate for this* rest 2:00 x 5 sets (build from last week)

55#, 65, 75, 80x2

B1. Push-Up @ 3111 tempo x 10 reps rest 1:00

B2. Single Arm Suitcase Carry x 50m/arm rest 1:00 bt arms 

Done. 25#, 25#+10#

These carries feel not great on my right side  in my back- I get this weird pain in the upper right side of my back. Left side totally okay 

x 3 sets

C1. Tall Kneeling Single Arm KB Press x 6/arm rest :30 bt sides 26#

C2. Lat Pulley Pulldown x 15 reps rest 1:30

35#

x 3 sets

+

5 rounds:

50 Double Unders

10 Deadlifts 155#

25m Double KB Front Rack Walking Lunge 35#/arm

Did two rounds of this, then restarted because it was too much back and forth room to room. 

So adjusted the order to du, lunges, dl because of the space availability
Split dl 5/5 and controlled eccentric movement to insure I kept good form 

Time: 15:30

+

1 mile cool down

+

Completed this an hour or two later..

Finisher:

2 sets:

Heavy Sled Drag (band around hips only)

rest as needed 

100ft

4 45#, 3 35# Could do more 

2 sets:

Rope Sled Pull x 100' (keep this light and work on perfect form, not fast pulling)
60#