October 26th, 2016

Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

A. Every 2 minutes x 5 sets:
Strict Defecit HSPU w/5-second lowering x 2-3 reps
B. HSPUs from pike with toes on Physio Ball x 8-12 reps x 3
C. Kipping Ring Pull-ups x 5 reps w/10-second hold at top and 10-second lowering on last rep x 3 sets

Run 400 Meters @3 seconds faster than best mile pace
Rest 60 seconds
x 3
Rest 3 minutes
x 3 rounds



  1. Warmup done

    A. 2 reps with 2 10# plates on 25#s. Had to scale back to 1 10# the last round.
    B. 10 reps each round. This was awkward, thank you to Brayn for saving me from doing this wrong….
    C. done

    2:11, 2:11, 2:20 | 2:14, 2:20, 2:20 | 2:16, 2:20, 2:20
    The air hurt my lungs so bad…can summer come back now??



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