Yesterday:
2 min airdyne
3 min sled pulls
2 sets:
banded GM x 10
scap clock
shin hop x 5
Strength 1:
Strict press 2 x 4 @ 95% of 3RM
Strength 2:
3 x 5 DB bench at 75% of 3RM
Stamina:
Curtis P: This is a clean, followed by a left leg lunge while holding weight, then right, then a push press, then repeat, hands never leave bar:
For Time, non stop:
Curtis P x 5 / 10 pull up / 10 push up (this was supposed to be burpees but fuck them, not fucking up my wrist)
Curtis P x 4 / 8 pull up / 8 push up
Curtis P x 3 / 6 pull up / 6 push up
Curtis P x 2 / 4 pull up / 4 push up
Curtis P x 1 / 2 pull up / 2 push up
Accessory:
3 exercises - DB Curl / Tri band press / 45 degree lateral
Do max reps for 30 sec, rest, then next exercise, repeat 3x sick pump
Today was just a conditioning day:
2 min airdyne.
15 minutes straight of sled work - pull 50 ft, low push 50 ft....start with 155lb add weight up to 395lbs, then back down, no rest
4 mile ruck @ 33 lbs @ 12:56 pace
About 1 hr 10 min of work at a steady pace, not intense.
