Cycle 3 W1D4

A. Single arm alternating Push Press; arm not being used stays LOCKED OUT vs on shoulder; 14 alternating reps; rest 90s x 4 sets

Done w/ 20kg/44lb KB. 4th set was hard. Shoulder felt fine.

B1. Weighted pull ups; 5 reps; rest 30s

B2. Bent over BB Rows @40x1; 6 reps; rest 90s x 3 sets

B1 @ 35lbs, B2 @ 125lbs which was challenging at that tempo. Last 2 reps of 3rd set of pullups were tough.

C1. Banded KB OH Walk - 35lbs bar + 25lb kb's on each side - double loop the bands so it's not super 'long'; 30s; rest 30s

C2. Farmers Carry; 70lbs; 30s; rest 30s

C3. Strict HSPU; 2-4 reps; rest 2 minutes x 4 sets

So it took me a bit to figure out the best setup for the banded OH walk, since pressing the bar up was not an option and I learned the hard way that turning around during the walk was a BAD idea :) Ended up just dropping it to the floor and redoing the setup during the rest between sets :) First two walks were shaky but by 3 and 4 I had the rhythm down better. Farmer carry was easy. Strict HSPUs = 3 reps each set, failed the 4th rep EVERY.DAMN.TIME. But the OH walk def smoked my shoulders so I'm ok with the HSPU results.

D. 12 Minute Alternating EMOM:

1st: 4 Muscle Ups

2nd: 4 Hang Power Clean - tough weight

Weeeee, this was fun :) HPCs @ 140lb - they felt hard warming up and actually through the first 2 rounds but then got smoother. I probably could have gone a touch heavier knowing how it ended up. MUs felt good throughout - trying to work on form, I bend my knees on my back swing rather than keep a straight line from hips to toes so I lose some power. Getting better but hard habit to break.

OVERALL: Fun day, shoulders and traps are worked but everything feels structurally A-OK. Next time I have strict HSPUs I'm going to try to get Justin or Cass to watch and see if there are any form tweaks I can make, I really feel like I'm still worse at them than I should be. Definitely inconsistent - when we tested I think I managed 8 unbroken and don't feel like I could do that right now.