09.14
A. Back squat, 4 x 2-3, 20X1; 3:00 rest - #285-#295-#305-#315(2) - these felt solid, wore the sleeves, belt and Oly shoes today.
B1. Weighted supinated CTB pull-ups, 3 x 4, 31X0; :90 rest (#35) - these got tough on the 4th rep.
B2. Behind-the-neck shoulder press, 3 x 5-6, 31X1; :90 rest - #115(tough) - yep very humbling on this one!
C. Powell raise, 2 x 8/side, 30X0; :60 between sides - #20 - felt ok for 8 today.
10:00 @ 80%:
12 alternating shoulder taps
20 Assault Bike calories
4 rounds and 18 calories
took me around 1:20ish for the calories (held over 350 watts on it). I tried to be verticle on the shoulder tapes and had my hands around 8 inches from the wall.
A. Back squat, 4 x 2-3, 20X1; 3:00 rest - #285-#295-#305-#315(2) - these felt solid, wore the sleeves, belt and Oly shoes today.
B1. Weighted supinated CTB pull-ups, 3 x 4, 31X0; :90 rest (#35) - these got tough on the 4th rep.
B2. Behind-the-neck shoulder press, 3 x 5-6, 31X1; :90 rest - #115(tough) - yep very humbling on this one!
C. Powell raise, 2 x 8/side, 30X0; :60 between sides - #20 - felt ok for 8 today.
10:00 @ 80%:
12 alternating shoulder taps
20 Assault Bike calories
4 rounds and 18 calories
took me around 1:20ish for the calories (held over 350 watts on it). I tried to be verticle on the shoulder tapes and had my hands around 8 inches from the wall.
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