Solid Saturday workout this AM ... got in a version of the class workout (part A) and then snuck in my deadlift workout for the week. Felt solid throughout.
A.
Every 4:00 for 28:00 (7 sets) of:
200m Ski
5 x 1 Wall-Walk + 1 Strict WF HSPU
7 Double KB Snatch (2x35# KB)
-Complete … fasest / slowest were 1:45 and 2:25 … shoulders gassed out the wall-walks/hspu, but tried to remain as consistent as possible … fun conditioning that was so shoulder-limiting that it really didn’t wreck me much.
B.
Deadlift
3x3
-405#, 435, 460#
C.
Deadlift
4x3 @ 82.5% of the above heaviest triple = 385#
One Arm DB Row
4x8
-Complete, 80# DB Rows
D.
Calf Iso Hold - Dorsiflexion
3x 20 seconds
Standing Calf Raises w/ DB
3x10 (each leg)
-Complete, 50# DB for the raises
E.
DB Bicep Curls
4x12
Prone Incline DB Curls
4x12
Banded Tricep Extensions
4x30
-2x40# for the curls, 2x15# for the PIDBC, 1 green band … solid arm finisher
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