Day 10 - BSq mod + Thruster mod + Horizontal CP
A1. Back Squat @ 50X1, 2 reps x 5 sets, 1:30 min
A2. Single Arm Ring Rows @ 30X0, 4-6/arm x 5 sets, 1:30 min - ensure hips/shoulder remain square to rings at all times
B. Double KB Front Squats @ 32kg/arm, AMRAP x 3 sets, 1 min
C. Standing Single Arm, Elbow Locked, Scapular Retraction @ slow eccentric/concentric tempo
D. Standing Double Arm External Rotation work - perform at a variety of angles
A1. 295,310,320,330, 330x1
A2. 4-5 per set.
B. 8,7,6. Rest 5 minutes and then 14. was sandbagging big time, got mad did 1 more set and hit an appropriate amount.
C and D. ironscap routine.
Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL, work to a challenging triple
+
4 sets @ 95%:
20 sec Rowing
40 sec rest
20 sec No Push-up Burpees
40 sec rest
+
5 min rest
+
4 sets @ 95%:
20 sec Rowing
40 sec rest
20 sec No Push-up Burpees
40 sec rest
complete conditioning
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Press work, feel it out
B. Push-up work, feel it out
C. Pendlay Rows @ 20X0, 3 tough reps every 30 sec x 30 total reps
C. AirDyne, 20 sec near ALL OUT x 6 sets, 3-4 min
Day 13 - off
Day 14 - off
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