6/30
Overlap
+
Ruck walk 3 miles (conversational effort)
7/1
A1 – Dbl DB bench press @ 2121 tempo x 8, rest 1 min
40, 45, 50×2
A2 – Archer pullups x 3/direction, rest 1 min x 4 sets
done
B1 – Parallette pushups x 8-10, rest 1 min
10 a little achy but got better as I went. Had to focus on keeping the shoulder under control and the elbows in
B2 – High tension banded horizontal rows x 10-12, rest 1 min x 4 sets ( https://www.instagram.com/p/CcAlGhkDTrj/ )
Went ahead and used a cable machine row, 70 was a bit heavy to maintain good form and not hinging too much, so 65 was my sweet spot for 10 reps
C1 – Parallette L-sit x 12-15 sec, rest 45 sec
12
C2 – V-ups x 10-12, rest 45 sec
10 and got sloppy and hard to maintain smooth rhythm in the 3rd and 4th set
C3 – Hollow rocks x 30 sec, rest 90 sec x 4 sets
You know, 3 sets would have been nice for the very first time for this progression
D – KB arm bar x 4/side x 5 sets, rest as needed
+
AMRAP 45 sec of hand over hand rope climbs with feet on floor (weight vest)
rest 135 sec x 5
7-6-6-5-5
7/2 – OFF
7/3
A – Paused front squats @ 24X2 tempo x 5, rest 2 min x 5 sets (find a tough working load at this tempo and rep range by the last set)
190-200-205-210-215
B – Elevator strict press x 4 ‘reps’, rest 2 min x 4 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)
115 across and it was very very grindy on rep 4
C1 – BB inverted rows with feet elevated x 6-8, rest 1 min
done
C2 – Split jerk recovery from high blocks/pins x 3 reps, rest 10 sec bt reps, 1 min after set x 4 sets (build in load here this week)
185-205-215-225
D1 – 1-arm DB side bends x 12/side, rest 15 sec bt arms and 1 min after both
50-50-55
D2 – Band assisted strict chest to bar pullups x 12, rest 1 min x 3 sets
Done but hard