5-17-24

 T bros shoulder day

Dbl DB shoulder press

A. 20 reps - 45#

B. 10 reps (1/2 rep up, full rep up = 1 rep) - 35#

C. 3 half reps up from bottom, 3 half reps from top, 3 full reps - 45#

D. 10 full reps at 45#, drop 30% into 10 full reps at 30#, drop 30% into max 3/4 reps at 20# - 20 reps

BB supine grip shoulder press with 3 sec negative

4x12

75# then 65# for last 3 sets

BB shoulder shrugs

15 at 225

15 at 225

12 at 275

12 at 275

20 min amrap

50 DUs

10 C2b

10 high Box Jump 30"

10 hspu

R: 6+16

C2B unbroken. Ropes broke 1 or 2x per set. BJ more taxing than I expected. HSPU ub for 2 sets then 1 break for 3, 2 breaks on last.

15 min z2 bike

55 rpm avg

136 cals

Single arm weighted banded box marches for obliques

3x30 steps per side (march right, march left = 1 step) with 45# held with green band.