A. DB RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs
25# DBs in each hand for 8 reps/leg
B. Jumping Pull up negatives @40×1; AMRAP (-2) x3 sets; Rest 90 seconds – max reps at specific tempo 3,3,2
4 rounds for time
200 meter jog
20 front rack step ups – grinder effort, you pick weight
10 ring rows
This was soooo hard for me today for some reason! The jog was more like a run pace for the first round,Β  then ended up sucking Wind for the remaining 3! Step ups started with a 15kg bar, then decreased to a 25# DB held in the goblet style. These were up on a 20 inch box and were very tough in terms of balance and strength on the left side particularly. The pull up negatives were very challenging as well. My tempo was more like 30×1. Kept having sharp cramp like pains in both lats while holding the contraction and lowering slowly.
Got a good sweat on and a bit of a lung burn πŸ™‚ ps my jogging needs serious improvement!


2 thoughts on “2014-09-18

  1. jog/walk next time

    ring rows will get lats to fire

    otherwise all looks good πŸ™‚

    Michael Bann OPT Strength and Conditioning Coach OPT | International Center for Fitness 16573 N 92 St #135, Scottsdale, AZ 85260 Office: 480-699-3045


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