Wed 21JUN17

AM
A) Overhead Prep #3: 5 min

Complete

B) Row 6k in 24 min: EASY does it BREATHEEEEE! this is a slow pace or a reasin

23:52.9
1:59.4 avg pace

C) Thoracic PAILS/RAILS: 10 min

Complete

PM
A) Bulletproof Shoulders: 10 min

Complete

B) Reverse Hyper @1113; 8-10 x 3; rest as needed

No rev hyper. Did all at BW

C) Deficit Deadlift @2121; 6 reps x 3 sets; rest 2-3 min – 80-82.5%

225, 255, 275

D) Medball reverse lunges:2020; 8 reps HEAVY/leg x 3; rest 2 min

100 x3 sets

E) 4 sets:
20m reverse sled drag – 330#+
20m toke walk
5 sanbag 2 shoulder – HEAVY
Rest walk as needed full recovery

1. 2:05
2. 1:56
3. 1:50
4. 1:53

Sled was 270 plus sled. Pulled on rubber- it was tough.

No yoke. Used a 315 barbell taken from rack.

Used a 150# DB for sandbag to shoulder.

Did a set every 5 min

F) EASY Aer 15 min COOL down!

On AB

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