Touch the Sky

Hot one! Made it for the 4:30 and was the only person at class.

Active Life – Shoulder Flexion

3 Sets

• 10 Hollow Body Shoulder Flexion (2.5#)

Warm-up

• 2 Rounds
  • 250m Row
  • 10 PVC Passes
  • 10 Shoulder Press (45#)
• 4 Shoulder Press (75#)
• 4 Shoulder Press (95#)

Conditioning

10 Rounds

• 1 Legless Rope Climb (13′)
• 4 Shoulder Presses (115#)
• 200m Run

Can’t remember the last time I did a rope climb and it’s been rare to even do shoulder presses in a metcon. Not bad, but hard to breathe on the runs with it being about 90° outside. Finished at exactly 19:00.

This is from the Ben Smith affiliate design program, which they’re following at the gym. Not sure if I mentioned a couple of old friends from a previous gym bought out Mid Michigan Muscle and it’s now Malott Athletics. It’s been a goal of theirs for years, so I’m excited to see someone taking over that should do well to grow the gym.

Midline / Skill

4 Sets

• 1:00 HS Hold
• 2:00 Rest