Feb 8/9

Full-body CAR's
+A1. BB Back Rack RLE Split Squat - 4 x 6-8; rest as needed b/t legs + 60sec
A2. Archer Pull-ups - 4 x 6-8; rest as needed b/t arms + 60sec
B1. BB Single-leg RDL - 4 x 6-8; rest as needed b/t legs + 60sec
B2. Archer Push-ups - 4 x 6-8; rest as needed b/t legs + 60sec
C1. DB 1arm Lying Tricep Extension - 3 x 12-15; rest 30sec
C2. Banded 1-arm Triceps Pull-down - 3 x 12-15; rest 30sec

+

Trunk Stability

4 Rounds 12 Stir the Pots ea direction 12 Landmine Anti-rotation Rainbows ea direction 40sec Hollow Rock

A1. 95, 115, 135, 155. 8 for all reps.  Felt good last set was very tough, thought I'd only get 6

A2. Complete for 8/side.  When left arm is straight I can't get L arm to level with the ground if that makes sense.  I have pictures but it's basically what you saw.  Just documenting for future reference as we progress

B1. 95, 115, 115, 135.  No tempo is much easier, but after first set L hamstring bout cramped up.  Felt good though

B2. Not all the way down, L arm pressing is limiter.  Did 6/arm

C1. 8#/arm for 12 reps, L arm was weak

C2. Done w/ red band

+

About to do core work, didn't have time earlier

Feb-9

Full-body CAR's

+

XB - 3min

Row - 2min

Run - 1min

x3 Rounds building effort from 75-80-85% by round

+

6min AMRAP @ Threshold (85-90% effort)

15cals XB

15 WB

45 DU

Rest 2min

6min AMRAP @ Threshold (85-90% effort)

15cals Row

10 BJ @ 20"" (step-down)

10 Russian KB Swings (53-70# by feel)

Rest 2min

x2 Rounds

+

PAILS/RAILS

CAR's done

3, 2, 1 done I enjoyed this warm up

Bike went from 20, 21, 22 mph

Row- 2:12, 2:10, 2:05/500m

Run sped up each time

+

XB/WB/DU- 2 + 7.5 / 2 + 9 Cals

Row/BJ/KBS- 3 / 3 + 2

Felt good to do CF'ish stuff

+

PAILS/RAILS on shoulders and hips