A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
A. Bryan – (40#, strict x 10/arm).
B. Bryan – 3 rounds + 12 reps.
C. Bryan – (35# kettlebell carry).
A: 25-10
35-10
35-8
35-8 (left side is so much weaker)
B: 4 rounds
1 & 2 RX’d
3 & 4 dropped to 75 to keep moving
C: snow angels are much harder than I thought 🙂 good workout though
A. 25#/30/30/30# DBs 10 reps
B.3rd+22
C. 15# kb
Missed yesterday so added some deadlifts today.
A1-single arm OH press 55#x10, 60#x8, 60×8, 60×8
A2- dead lift x3x3x3x3. 325#, 345#, 355#, 365#
B- as RX 4+10
A. 35/53/53/53# KBs
B. Rx 3+10
C. 35#
A. 40/45/50/50lbs x 10 reps
B. 4 rounds – Rx
C. 12 kg kbell
A:35/45/45/45 *10
B:4+10 65# w/strict press
C:12kg
A: 10×18/20/22 8×24kg
B: 3+10 @30kg
C: done
A. 35# DBx10 4/4 tempo
B. 2+20 reps
C. done.
Snow angels? Never done these before.
My hips kept cramping up.
A. 40lb barbell all 4 sets for 8 reps
B. As RX – 4 rounds + 5 reps
C. Sub w/ waiter walks 70lb Db x 25 yards each arm
A. 40×10, 45×10, 50×8, 50×8
B. Rx 4+2. Hands down, it was the burpees that hurt the most.
C. 18 reverse snow angels but them were some ugly looking angels.
44# reverse KB carries.
A. 10 reps 45,50,55,60
Then off script:
35 cal assault
35 wall ball
35 C2B
35 box jump
35 T2B
35 cal row
35 push-up
35 ring dip
35 thruster 45#
19:06
A. Single-Arm Overhead Press
10 x 40, 45, 50, 55
B. As Rx – 4 rounds +10 (rough)
C. As Rx w/ 1p KBs
… that first set of burpees quickly pointed out how ragged I’m feeling … yay rest days.
0. (bad) Warm-up,
A. 4×10 with 20kg kettlebell (felt heavy),
B. Rx 4 rounds + 21 reps (with little pain in both shoulders – very uncomfortable, couldn’t go unbroken),
C. 12/17/17 kg.
D. Stretching.
What’s up with the shoulders? Is this a new thing?
The feeling was new, and I hope it was only accidental and caused by lack of warm up.
The front rack position is still not my best, but it is definitely better than it was.
Thanks! 🙂