8/10/17

AM

Warmup:

200m Sandbag Carry @ 100#. Done. 

+

A1. Standing Single Arm KB Press @ 2012 tempo x 4/side rest 1:00 (all @ 44#)

 Done! UB. This was cool couldn't do this weight two weeks ago. 

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 30# of chains)

Done. Been doing pull-ups not jumping up these last weeks. 

B. Bench Press

5 @ 110#

3 @ 120# (accidentally did 125#)

1 @ 130# 

2 @ 135# x 3 sets (failed 2nd rep on 1st set, rested longer than two min before last two sets (closer to 2:30/45) was a struggle but didn't fail. 

rest 2:00 bt each set

C1. Trap 3 Raise x 6 reps (:06 tempo) *same as last week*- rest 1:00

C2. Single Arm KB High Pull x 15 reps/arm rest 1:00 bt arms (use a 26# KB) 

Been doing this wrong. Can we please start this cycle over? Would really like to do on these, very challenging 

C3. Landmine Row x 6/arm rest 1:00 bt sides 22# bar 

+

6 sets:

L-Sit x :15-:20 (the way I showed you)

rest as needed

:20, done.