8/7-8/8

Warmup:

200m Sandbag Carry @ 100#

+

A1. Strict Press @ 3013 tempo x 3 reps rest 1:30 (all at or above 95#)

A2. Strict Pull-Ups @ 10X1 x 10 reps rest 3:00 x 5 sets 

B1. OH Waiter Carry @ 50# DB x 50m rest :30 bt arms (walk slowly)

done. (200ft)

B2. Standing Alternating Dumbbell Curls x 6/arm rest :30 (make these heavy) 

30# too heavy 

B3. Dumbbell Neutral Grip Floor Press x 20 reps  30# dbs 

rest 2:00x 3 sets

Right shoulder feels weird. 

+

3 sets:

Side Plank w/Top Foot Abducted x :30 rest 1:00 bt sides

+

8 sets:

500m Row @ > 1:51-1:52 pace

rest 2:00

rest 4:00 bt sets 4&5

Done omg. 😵

8/8

Warmup:

200m Sandbag Carry @ 100#

+

A. Front Squat @ 3311 tempo x 4 reps rest 2:30 x 4 sets (all above 180#)

185, 190, 195, 200(3/1)

B1. Single Leg Barbell DL x 8/leg rest 1:00 bt legs 

65, 85x2 (def less stable on right leg)

B2. Towel Hang From Pull-Up Bar x :45 rest 2:00 x 3 sets done. Ub

C1. Strict HSPU @ 3011 tempo x 6-8 reps rest 1:30 done 8 ub. 

C2. Glute Ham Raises x 12 reps (slow) rest 2:00 x 4 sets

+

"The Chief" - with heavy DBs

AMRAP 3

3 DB Power Cleans 50#

6 Push-Ups

9 Air Squats

rest 1 minute x 5 rounds

4+14, 4+5, 4+16, 5+2, 6+1

Took some time to get a rhythm for the cleans