My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.
Warm-up
- 3:00 SkiErg (678m)
- 3 Sets
- 12 DB Combo Shoulder Raises (front + lateral, 8#)
- 4 Wide Push-ups
- 4 Push-ups
- 4 Diamond Push-ups
- 10 PVC Passes
- 4/4 Landmine Bench Press (45#)
- 5 Russian KBS (53#)
Chest & Triceps
4 Sets
- 10/10 Landmine Bench Press (65-70-75-80#)
- 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)
I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.
5 Sets
- 10 Incline Bench Press (45-95-105-115-120#)
- 10 OH Tricep Extensions (rope, 38-49-49-49-49#)
4 Sets
- 12 Incline Flys (25# DBs)
- 12 French Press (60-60-60-50# DB)
I probably should have gone with 50 the entire way.
3 Sets
- MAX Wide Push-ups
- 1:00 Rest
Not a fan of these with my shoulders. Managed 26-20-18.
Conditioning
8:00 AMRAP
- 30 Double Unders
- 15 Air Squats
- 10 Heavy Russian KBS (70#)
My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.
