A. Behind the neck push press; 3x5 sets; rest 2 min
183.5lbs
I would really like to never do these again.
B1. Weighted ring pull ups (in false grip) @31x1; 2-3x5; rest 90 seconds
The two sets of rings in the gym that are set high enough for me to use were occupied so I went with pull-ups and tried to get C2B or as close to C2B as possibile. I used a 16kg kb for these
B2. Bent over single arm DB rows; 10-12x5; rest 90 sec
50lb DB used
C1. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x4; rest 1 min
These were awkward
C2. TTB; 15 reps x4; rest 1 min
UB through all sets
C3. 2.5# plate shoulder cars; 2 slow controlled reps in both
directions x4; rest 1 min
done
D1. Ring rows @2020; amrap unbroken x4; rest 30 sec
13 - 12 - 10 - 8
D2. Ring push ups; amrap unbroken @21x2 x4; rest 30 sec
15 - 12 - 12 - 9
D3. Powell raises; 10-12x4; rest 30 sec
Stayed light, used a 5lb plate
D4. Hanging L hold; amsap x4; rest 30 sec
Forgot to do this during the first set, the last 3 sets were :22 - :22 - :15
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