1/4/2017

A1. Split stance two arm DB PUSH PRESS; 5-6 reps x5; rest 90 seconds
(alternate the split stance each set)
Used two 24kg KB for this

A2. Strict C2B pull ups; 14 reps x5; rest 90 sec

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2 Sets: 
Row 750m @ 90+% 
25 Strict HSPUs for Time 
rest 5min bw sets 
Set 1 - ~1:44/500m pace on the row, 5/5/4/3/3/3/1/1 on the sHSPU (3:39), total time was 6:15
Set 2 - ~1:45/500m pace on the row, 5/5/3/2/3/2/2/3 on the sHSPU (6:30), total time was 9:09

Not too happy about this one (or any of them really)

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2 Sets: 
Bike 1.5k @ 90+% 
15 Muscle Ups for Time 
rest 5min bw sets 
Set 1 - >380 watts on the bike, 5/5/3/x/x/x/2 on the MU, total time was 5:36
Set 2 - >350 watts on the bike, 3s on the MU, total time was 5:28

Very frustrated with this one in particular. Tried to push it on the muscle ups and burnt out on the first set.

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2 Sets: 
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets 
Set 1 - ~1:50/500m pace on the row, 5s on the T2B (2:45), total time was 5:29
Set 2 - ~1:52/500m pace on the row, 5/5/10/5/5 on the T2B (2:27), total time was 5:15

A1. KB 1-arm OH Carry - 5 x 60sec continuous; rest 30sec
A2. KB 1-arm Farmers Carry - 5 x 60sec continuous; rest 30sec
B. Back-to-wall Shoulder Flexion - 4 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 - 4 x 10-12 sec ea arm; rest 60sec
E. Side-lying Windmill - 4 x 6-8 ea side; rest 60sec (lying on your side w/ top knee supported by foam-roller, complete full arm & shoulder rotations)

PM work finished