3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
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A. Clean-grip Romanian deadlift, 5-5-5, 3111; 2:00 rest
B. Shoulder press, build to a max for the day – compare to weighted strict pull-up, generally want to see 2:3 press:wpu
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21-15-9 for time:
Alternating DB snatches, up to 80/55
Ring dips or perfect push-ups
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3 sets not for time:
5/side Pallof presses, standing
5/side single-leg unweighted reverse hypers, 21X1
:30 med ball bear hug hold (no carry, just hold)
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10:00 mobility work of choice
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
T-spine rotation prep
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10:00 easy:
90m shuttle run (3 x 15m out & back)
6 ring push-ups
10 Assault Bike calories
:30 pull-up hold (:10 top, :10 middle, :10 bottom)
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A1. Seated on floor DB press, 6-6-4-4, 3112; :30 rest
A2. 1-arm DB row, 8-6-8-6/arm, 2112; :30 between arms, :30 rest
B1. 1-arm DB incline bench press, 3 x 6-8/arm, 40X0; :30 between arms, :30 rest
B2. Strict CTB pull-ups, 3 x :60, 1112; 2:00 rest
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3 sets:
15m/side single-arm front rack + single-arm overhead carry
10 strict toes-to-bar
20 push-ups, 1010
2:00 rest
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walk out to tracks and back