A. Bench Press Hold at top; empty bar w/banded KB's on each side; 30s; rest 90s x 4 sets **simulates bamboo bar for joint capsule stability**
Done with 45lb bar plus 16kg KBs. More challenging to maintain stability with heavier KBs but went well.
B. Accumulate 12 Minutes Suitcase Carry (single arm - so total of 6 min each arm) 70lbs each hand
Done as 30s left/30s right for 12 mins. Last couple of minutes were tough.
C. Accumulate 8 minutes Back Rack Hold / walk w/comfortable weight
Done @ 165 (10lb heavier than last week). Total time = 9:20, went with shorter moving sets but also shorter breaks.
D. Accumulate 4 minutes in knee tuck position on paralettes
Done, total time = 5:00, last minute was tough.
E. Tabata Ski Erg (6 minutes)
Total cals = 58, much stronger effort than last week and able to get a little more hip action.
OVERALL: Solid day. No ill effects from yesterday's fall. Felt good.
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