Morning
A.) 3x3 Shoulder Press - superset with 40ft 1 Arm DB carry/arm
B.) 3RFT - 20 KB Swings @ 88lbs/40 DU's
Results
A.) 135/155/165/175/185 - 100lbs DB (no drops)
B.) 4:38 (all DU's UB)
Afternoon
A.) 3xME Dips 3030
B.) 3x10 Floor press 3030
C.) AMRAP 5 - Buddy bear crawl
D.) 3x - Plank/med ball situp medley
Results
A.) 10/6/6
B.) 7-3/6-4/UB @ 50lbs
C.) 7 laps (roughly 350ft)
D.) Comp (all UB)
Notes:
This morning was a very effective session considering I felt so tired. One big lesson I learned this morning is that I am SUPER DUPER out of KB swing shape. DU's went UB but after the first round, the KB's were broken up into sets of 7 and 4 or 5 for the last round. Not as good of a time as I would have liked but my heart rate did get spiked, so I'm happy. For now.
Good afternoon session with the gang from work. Tempo dips are super hard. My triceps felt like it was trying to jump out of my skin and run away! Fatigue from the dips made the floor presses much harder, but we all managed to power through. Finished the day with bear crawls and gave Mike the option of choosing the abdominal finisher. He chose planks. :D
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