I have a super busy afternoon so had to train early. Definitely not my comfort zone this early with minimal food intake or a quick am nap. Good to be out of that normalcy and get last metal blocks of am moving.
A1 – Wtd dips x 4-5, rest 2 min
78 x 4 across
53 lb KB + 25 lb weight vest
A2 – Wide grip pullup negatives @ 41A1 x 4-5, rest 2 min x 4
Done
These sucked because I am pretty sore, the 1 second before the negative was fefitely a fight mentally.
+
B1 – Banded tricep pulldowns x 12, rest 30 sec
Done
B2 – DB front raises x 12, rest 90 sec x 3
15 across
Left arm on the negative was the biggest challenge here, shoulder wanted to internal rotate here
+
C – 8 min AMRAP
3,6,9,12,15,18,….reps of
GHD situps
Row cals.
108
Had I been able to get the rower closer to the GHD I could have gotten close to halfway into the round of 18 cals
+
D – 1-arm farmer carry 30 sec, rest 30 sec x 4 sets/arm.
130m total @ 115
Did all outside so no access to chalk but vowed to myself I would not put it down in 30 sec at all. Grind mentally and physically and focused on pulling the shoulders back and just walking with my head up.