Tue 13JUN17

AM
A1) Half Kneeling KB Lift: 6-8/arm x 3; rest 30 sec

26, 35, 35

A2) Ring Body Saw: 10-12 x 3; rest 1 min

Conplete

B) In 2 min complete:
AB 10 CALS
20 DU
X 8 sets

Complete. All around 45 sec.

PM
A) Half Kneeling Arnold Press: 6-8/arm x 3; rest 90 sec – GET joints mobile, FEEL strong

26, 35, 35

B) Paused SJ: 2 reps – every 75 sec – 70-75% x 10 sets – pause 2 sec at bottom

1. 275
2. 275
3. 275
4. 275
5. 280
6. 280
7. 280
8. 280
9. 285
10. 285
Felt strong here.

C) Push Press: 3 sec pause at bottm, 3 sec pause OH; 6,4,2,6,4,2; rest 2 min

185, 200, 215, 200, 220, 240
– should have went heavier on the sets with smaller reps. They were easy.

D) 5 sets:
3 strict ring MU
6 strict HSPU -6″
9 strict pronated pull ups – chin over bar
25m double KB FR walk – 2pd/h
25m double KB OH walk – 2pd/h
rest walk 2:30

Started off around 2:30/set then dropped off to around 3:30-4:00 the last 2 sets.

sMU: all unbroken. Some small kipsthe last two sets. Pec still not 100%.
sHSPU: 4/2, 3/3, 3/3, 3/1’s, 2/1’s. Felt rough today.
s Pull ups: all unbroken
Walks both unbroken but OH was super tough until I figured out the technique which made it a lot easier.

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