Faster + More Meters

Shoulders & Conditioning

3 Sets

• BikeErg
• 12 Single DB Shoulder Press (50#)
• 12 DB Lateral Raises (vert DBs, 8#)

3 Sets

• BikeErg
• 12 Underhand Barbell Front Raise (31#)
• 12 Barbell Upright Rows (50#)

3 Sets

• BikeErg
• 12 Arnold Press (25#)
• 6/6 Static Front Raise (vert DBs, 10#)

Took us 17:52 with a total of 7,280 meters. That’s 47 seconds faster and 218 more meters than last week. It was about a seven minute rest while we put stuff away and setup for part two.

Arms & Conditioning

3 Sets

• Row
• DB 21s (20#)
• 15 Diamond Push-ups

3 Sets

• Row
• 12 Curl with Twist and Pushdown (20#)
• 12 Double DB Skull Crushers (30#)

3 Sets

• Row
• 8/8 Static DB Curl (15#)
• 8 DB Curl (15#)
• 12 Tricep Pushdowns (60#, rope.)

Took us 23:27 with 4,376 meters. A big 1:27 faster and 23 meters more than last week.

I really tried to push the machines today and I’m feeling it afterwards.