12/21/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)
35lb DB

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec
I was able to get through these with little discomfort in my elbow

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3 Sets: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
rest 90 Seconds 
Set 1 - 3:03, 1:54.5/500m pace, UB MU, 4s on the HSPU
Set 2 - about 4:15, 1:54.7/500m pace, UB MU, 3s on the HSPU
Set 3 - about 5:10, 1:54.5/500m pace, UB MU, 3s on the HSPU

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3 Sets: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
rest 90 Seconds 
For the first 2 sets I subbed 5 MU, I didn't want to push my luck after the strict C2B went well. However, I ended up doing the last set with C2B and went unbroken, though they were more difficult than I'd like (even accounting for the previous sC2B and MU performed). Elbow felt good afterwards but I don't want to push it too much
Set 1 - 2:00, UB everything
Set 2 - 2:37, forgot how to do dubs, went UB on the rest
Set 3 - 2:10, UB everything, including 12 C2B

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3 Sets: 
Assault 1km 
2 Rope Climbs 
12 Burpees 
rest 90 Seconds 
Set 1- 2:50, ~340 avge watts
Set 2 - 2:50, ~340 avge watts
Set 3 - 2:43, > 350 avge watts

PM
A1. KB 1-arm OH Carry - 3 x 60sec continuous; rest 30sec
Used a 16kg KB

A2. KB 1-arm Farmers Carry - 3 x 60sec continuous; rest 30sec
Used a 24kg KB

B. Back-to-wall Shoulder Flexion - 2 x 6-8; rest 60sec (keep spine & neck against wall, take hands from sides to "Y" position overhead)

C. Quadruped Scapular CAR's - 8-10 slow/controlled reps (on hand & knees, complete full rotations of the shoulder / scapula)

D. Single-arm Rings Hang - 2 x 10-12 sec ea arm; rest 60sec
I did those single arm scap ring rows instead of the ring hangs

E. Side-lying Windmill - 2 x 6-8 ea side; rest 60sec (lying on your side w/ top knee supported by foam-roller, complete full arm & shoulder rotations)
Did KB windmills instead