6-7-24

 T Bros shoulders

Warm up

30 banded pull aparts, red band

20 seesaw db shoulder press, 20 then 35#

Strict Press

15 reps 45#

5 reps 95#

3 reps 135#

3 reps 155#

5 reps 145# (4)

Strict Press Giant Set

Max rep 135#

into 

Max rep 95#

into

Max rep 75#

Reps were 6, 9, 7.

Landmine half kneeling single arm shoulder press

3x12 each arm with 3 second negative

25

35

35

WOD

5 rounds

2 min amrap

5 shuttle runs (down back is one)

5 Dball over shoulder 150#

50 ft DB SA overhead walking lunge, 70#

rest 2 min

Every round I got 6 steps (20 feet) with the lunge, except the fourth round I got 8 steps.

15 min z2 bike

158 cals

58 rpm avg

Accumulate 3 min Deadhang AFAP

1:30 hang

1min rest

1 min hang

1 min rest

30 sec hang

Took 5 min