June 22nd

Friday - AM - CP - VPush/HPull + HPush/VPull + DB Press/Scap, PM - MAP Hill Running

AM

A1. Press @ 11X1, 2 reps x 4 sets, 2 min

A2. One Arm DB Rows @ 20X0, 4-6/arm x 4 sets, 2 min

B1. Wtd Bar Dips @ 20X0, 3-5 reps x 4 sets, 2 min

B2. Weighted Leg Less Rope Climb from seated - no legs, 1 ascent x 4 sets, 2 min

C1. Push Press @ 10X0, 10-15 reps x 3 sets, 1 min - 95lb for 1st set

C2. Side Lying Powell Raises on low incline bench @ 30X0, 6-8/arm x 3 sets, 1 min

A1. 98#, 103#, 108#, 113# (1)

A2. 65# (6), 70# (6), 75#(5), 80# (4)

B1. 20# (5), 25# (5), 30# (3), 35# (3)

B2. 5#, 7.5#, 10#, 12.5# Starting from seated position was really tough, these were overall a bit scary!

C1. 95# (15), 105# (15), 110# (13)

C2. 12# (8), 15# (7), 15# (6)

PM

7 x 1:30 minute uphill Run wearing 20lb vest @ 85%+ effort/ walk down 3-4 min

Completed, legs were really shaky on the walks down. Overall pretty tough but felt decent.