AM
Run 20-30mins easy pace
PM
A. Back squat @30X1; 2-3x5; rest 3mins pick weight and stay with it
B1. SC x 1/FS x 5; rest 30sec build per set
B2. leg less rope climb 2, 2, 2, 2, 2; rest 30sec
B3. PC TnG 4-5x5; rest 2-3mins
+
21, 15, 9 for time 90% effort
thruster 115#
T2B
Run 20-30mins easy pace
PM
A. Back squat @30X1; 2-3x5; rest 3mins pick weight and stay with it
B1. SC x 1/FS x 5; rest 30sec build per set
B2. leg less rope climb 2, 2, 2, 2, 2; rest 30sec
B3. PC TnG 4-5x5; rest 2-3mins
+
21, 15, 9 for time 90% effort
thruster 115#
T2B
AM....Ran for 22:20, 2.7 miles. Felt really good.
PM
A. 345....was tough, could have been 355-365
B1. 205...Was not difficult, but a good working weight
B2. Complete....the rope and I are one
B3. 135, 155 rest of sets......felt good, can already feel shoulders loosing up just doing the movements more
Tester....6:12....T2B were no problem. I was sucking wind on the thruster. Shoulders didnt feel great. Just gotta be patient, it will come back quick.
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