WARM
std warmup
MAIN
A. 4x5 Push Press at 85#
8x45, 8x75, 5x95
3x5@115, 1x3@125
(115 is 80% of my ORM of 145, but I've been off cycle, so went a bit lighter)
B. 5 rounds. Each 1 min work 3 min rest
{
5 DB Thruster 2x50# (I did 2x35 first round, 2x50 next four rounds)
20m DBall carry 100#
Burpee over d-ball for remainder of 1min
}
score is # burpees: 10,6,7,8,9
I added:
C. HSWalk practice - 4 rounds
HSHold against wall w 8-10 shoulder taps
D. One Arm Chinup progressions
2x15s negative (two handed)
4x2/side, assisted with band
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