5/20/2020

2 rounds for quality as a warm up
Bottoms Up KB Press - 15 reps
Kossack Squats - 8 reps/side
Scap Pullups - 15 reps + :15 hold
Seated Single Leg Lifts Over KB - 15 reps/side
Banded Scap Pushups - 20 reps


A. Shoulder Press; 8,8,6,6; rest 2min bw sets
95lbs - 95lbs - 115lbs - 115lbs
This was much harder than anticipated, the last rep or two for each set was a grind.

B. Prone Grip CTB Pull-up @21x1 - 4-5 reps x 5 sets; rest 2min
My arms were blown up by this point, and I decided to just do the CTB at body weight and skip the ring dips and ring rows. Had I done the ring rows and ring dips, I think the HSW would have gone extremely poorly. 

3 sets based on feel:
15 TTB
50' HSW
100 Double Unders
rest as needed on bike/row/ski bw set
Set 1) 3:04 - 5 on the T2B, 25ft lengths for the HSW (this first set did not go well, my arms were blown up and my back cramped up a bit), and UB dubs
Set 2) 2:33 - 5s on the T2B, much better UB sets of 25ft HSW, UB dubs
Set 3) 2:44 - 5s on the T2B, UB sets of 25ft HSW, UB dubs

The turnaround on the HSW lengths took too long, but its been a while since I've been upside down and this was more challenging than expected.