5/4/2021

A1. Single Arm Bear to Bridge; 5 reps/arm x 2 sets; rest 10 sec

A2. Shoulder Sleeper Stretch; 30 Sec/arm x 2 sets; rest 30 sec
B1. KB thoracic reach overs; 10 reps x 2 sets; rest 10 sec
B2. HandStand Trap 3 Press; 8-10 reps x 2 sets; rest 10 sec
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A. Wtd Strict Supinated Pull-up;2.2.2 x 5 sets; rest 20 sec bw clusters; rest 2min bw sets

I used a 53lb KB for these, had to take some liberties with the rest periods because I wanted to make sure there were no doubts about whether or not my chin got over the bar

B1. AMRAP Strict HSPUs in 1min x 3 sets; rest 30 seconds

Set 1) 9 reps - 2/3/2/2

Set 2) 9 reps - 3/3/3

Set 3) 11 reps - 9/2

I give up on sHSPU. I had an incredibly hard time maintaining sets of 2 or 3 on the first two sets then cranked out a set of 9 on the last set. I did have to wait a while to barely get those last two reps, but I don't get it. I haven't seen much if any improvement on sHSPU despite you throwing just about everything at me to try and improve them. 

B2. Skierg for 3min @ easy pace as recovery

I took this 'easy pace' as seriously as possible and went very slow

3 Sets;
1min AMRAP Banded Strict Pull-ups
rest 30 seconds
1min AMRAP Ring Row
rest 30 seconds
1min AMRAP Renegade Row
rest 30 seconds
1min AMRAP Max Cals on Echo Bike
rest as needed bw sets

Set 1) 16 - 20 - 20 - 18

Set 2) 16 - 16 - 18 - 18

Set 3) 16 - 17 - 18 - 18