Daily score: 8
Workout:
#6 - Zone 2/strongman/KB movement
A. Farmers carry; 1:30 max distance (moderate and unbroken) x3; 4 min active row at easy recovery pace
Done with handles plus 100#
B. Sandbag bear hug step ups; 1 min max reps x3; 4 min active air bike bw sets
17/18/17
Done with 60# sandbag
C1. KB windmills; 3 slow controlled reps x4/side; rest as needed
Done with 20# kb
C2. Single arm farmers carry/single arm overhead carry; 100 feet x4; rest as needed bw sides (switch sides so you do 2/side
Done with 35’s
C3. Sandbag bear hug banded marches; 90 sec continuous x4; rest as eneded
Done
+
24 min amrap at easy pace:
10 cals assault bike
10 sec L-sit hold (bent knee if needed)
10 side plank overarch (5/side)
10 deadbugs
10 row cals
3 hollow body rolls in each direction
3 deck squats
3 prone scorpions per side
4 rounds even
The last 15 seconds on the farmer carries were tough, mostly upper back/traps and some grip, a little legs. Right shoulder struggles a little more than left with the OH db on the carries. Everything else felt great this week. Amrap was a nice flow. Thanks!
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