Tues Dec 10

Tues Dec 10

am

30min AD

- get off every 3min and do 35s parallette plank, feet elevated above hands

~525 Cal

- felt great!, powerful this am... ea set avg watts >300... happy abt this... haven't felt this gd with this output in awhile... felt I could have kept this pace a few more sets... plank felt gd on scapula work.

pm

A- alt

2pd kbs, Ru- 10/ 15/ 20/ 25/ 30

5 press- 135/ 145/ 155/ 165(4)/ 185(2)

~9:45

B- EMOM x10, 2 hps 135/ 1-10 OHS ladder 135lb (add rep 1ea min x10min)

C- hsc x2 q90s x7- 185/ 195/ 205/ 215/ 225/ 235/ 245(f)

D- alt EMOM x5 rounds (10min)

1- 10 harop curls

2- 10s dragon flag (lower)

press 1rm is 190... 185 felt gd today... happy with this... 

OHS- trying to be more consistent... got more comfortable as sets went...

sc- disappointing... but aware.

flag- getting closer to front lever...

~gm2