September 7, 2017

Daily score: 7 (surprisingly not really sore)

Workout:

10 min amrap:
row 350m
10 S2O 75#
rest 2 min

4+280m

10 min amrap:
Airdyne 15 cals
10 bench press @moderate load
rest 2 min

5+4cals (75# bench)

10 min amrap:
Sled drag 30 seconds continuous @moderate load
20 seconds hand stand hold against wall

6 (sled plus 90#)

+
A. Laying DB tricep extensions; 12-15x3; rest 1 min

12# x 15 x 3

B. 45 degree externally rotated support hold on paralletes; 20 secods
x3; rest as needed

20x3

C. Freestanding hs hold tech work 10-20 min

Done

This was some good stuff.  Lots of sweat.  The 2 min rest flew by.  The row/S2O was the hardest.  I did push press all the S2O unbroken.  Bench was super heavy by the last round and I had to split it into 5/3/2.  Sled plus HS was the easiest but not easy, it also involved a bit of a jog back and forth.  Arms were shaking just positioning the arms for the tricep extensions.  The last set was pretty near failure by the 15th.  Support holds were doable but a little shaky.  Handstands went surprisingly well considering how smoked I was.  My arms are now pumped and it was hard to write on the white board lol.  Thanks!