Day 246 8/25/20

Day score 8: Feeling high energy levels today. Ankles feel a little stiff and knee is bothering me

8/25

EMOM 10 min:

__ DU

*pick a sustainable number that won’t take longer than 30 sec each round. Either match or slightly increased from last week.

45 then 40 – noticed shoulders getting burned out more than anything. Tripped a lot in warmups today but was very smooth in the actual emom

AMRAP 5 min: S. HSPU

18 – started with trips and dubs and dropped to singles pretty quick. Failed 2 total

A1. AMRAP-2 barbell Z-press @ 65# @ 3133 x4, rest 60 sec

*legs together/ in front of you

8, 9, 9, 9 (tried for 10)

A2. 40 sec wall facing HS hold x4, rest 60 sec

B. 15 2-Db lateral raises x3, rest 90 sec

10# – these always bug my left shoulder a ton so I took it easy

C1. 4-6 uneven grip rope pullups ea side x 3, rest 30-60 sec

4,6,4

C2. 8 pendlay rows x 3, rest 30-60 sec

155#

C3. 8 weighted ring dips x 3, rest 30-60 sec

15#

C4. 20 alt DB bicep curls x 3, rest as needed between sets

30#

Trunk:

Alt. EMOM 10 min:

min 1: 30 sec 2-DB turkish situps @ 15-20# ea

min 2: 30 sec hollow body rocks

This was ouchy 😅😅

Shoulder Series x 1-2

10 Banded facepulls

10 Rings hinge row

10 Scaption

10 straight arm lat pull down

5 planche lean (feet elevated)

10 T pulls

10 W pulls

10 Y pulls

Did 2 sets

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