A. Box Squat; build to a heavy set of 8 in 12 minutes – let’s do it again, great box height, BUT step out, reach your ass way back 🙂 – 140kg x 7 reps. Didn’t feel like I was bracing effectively. Probably didn’t pause for as long as I should have. Not as much hamstring as earlier sets at lower weight.
B. Tall kneeling DB Press; 4-6×4; Rest 2 minutes – 1 arm at a time if necessary for mobility – Rx 24kg; 5×1, 26kg; 5×1, 24kg (fatigue left shoulder); 6×1, 22kg (left shoulder limiter).
C1. Clapping push ups; AMRAP 60 seconds x4; Rest 60 seconds – 20 reps, 17 reps, 16 reps, 13 reps.
C2. Half kneeling cable chop; 6-8/side x4; Rest 90 seconds – the side closest to the machine should be up 🙂 also thank you for not doing 70 reps haha just saw that type last week – Rx 10kg, Rx 10kg. Still familiarising myself with movement.
+
10 minutes @ 80%
15 DL 155#
10 burpees
200 meter row – 3 rounds 20 reps.

Rest 3:00

10 minutes @ 80%
12 kb swing 2 pood
15 ring push ups
20 cal row – 3 rounds. Was pretty based after the first 10 mins. Didn’t recover quick enough. Diet leading up to workout wasn’t great.

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