3 sets not for time:
30m med ball bear hug carry
5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90
+
For time w/a partner, trading off every 500m – last week here:
10000m row
OR if working solo:
10 sets:
500m row
2:00 walk rest
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
10 sets:
400m ski erg @ 90% aerobic
2:00 rest
+
A1. Split leg DB deadlift, 3 x 5/leg, 5050; :30 between legs, :30 rest
A2. 1-arm DB floor press, 3 x 5/arm, 5050; :30 between arms, :30 rest
+
walk out to tracks and back
3 NFT complete
A. 4 @ 195, 4 @ 200
+ 10 sets of 500m rows:
1:52.5
1:51.0
1:50.6
1:50.4
1:50.7
1:51.6
1:51.3
1:50.8
1:51.3
1:50.1
A. 315-335-355 rest of sets 355#
*
1:45 across the board.