6/9
Overlap
+
Zone 2 volume
6/10
A1 – Dbl KB bottoms up bench press @ 2020 tempo x 6-8, rest 1 min
26 – just didn’t trust myself today with making the jump to 35 for 8 reps
A2 – Band distracted single arm DB row x 6-8/side, rest 1 min x 4 sets
50 x 8
B1 – Tempo ring pushups @ 2020 tempo x 6-8, rest 1 min
8 with some discomfort but manageable
B2 – Feet elevated ring rows @ 2121 tempo x 6-8, rest 1 min x 4 sets
*elevate feet to just below hand height, should be tough angle
8 but the iso hold got tough
C1 – Mini band seal walk x 40ft, rest 1 min
Evil purely evil……the mini band I had, had no give so I had to get a long really small band and that gave a little resistance but not ideal
C2 – Dbl DB reverse flys from incline bench x 6-8, rest 1 min
15’s x 8
C3 – Dbl DB lat sweeps from incline bench x 6-8, rest 1 min (pause at end range on each rep to ‘find’ your lats, keep traps quiet)
15’s x 8
D – KB arm bar x 3/side x 4 sets, rest as needed
44
+
AMRAP 60 sec of hand over hand rope climbs with feet on floor
rest 60 sec x 5
*shoulders are last thing to leave floor, and first thing to get back to floor. keep butt high.
So I wasn’t quite exactly sure when it said rope climb but with feet on the floor so i assumed that it was a lying to standing. Reps were 7-6-5-5-6 – I over relied on my right ar to initiate the start of the pull so I started slowing down when I put that emphasis on for balance. And if i did this correctly this shit got really really hard, especially when trying to control to the ground and make sure shoulders touched first
6/11 – OFF
6/12
A – Front Squat @ 40X1 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)
205-215-220-225
B – Strict press @ 41X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)
110
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min (add 10-15lbs this week)
140×8
C2 – Top to top DB alternating Z-press from straight leg seated x 16 reps (8/side), rest 1 min x 3 sets
35
D1 – Plate pinch carry 25 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min
23-14
D2 – Dbl KB front rack carry 25 sec into Dbl KB front rack reverse alternating lunges x 12 (6/side), rest 1 min x 3 sets
44’s