A. Bench Press Hold at top; empty bar w/banded KB's on each side; 30s; rest 90s x 3 sets **simulates bamboo bar for joint capsule stability**
Done w/ 12kg KBs. Challenging but really cool working to keep it steady.
B. Accumulate 10 Minutes Farmer Carry 70lbs each hand
HOLY GRIP. Done - total time = 16:51 to get 10 min of carry time. Forearms destroyed. Awesome.
C. Accumulate 8 minutes Back Rack Hold / walk w/comfortable weight
Done @ 155lb, total time = 10:30 to get 8 min of carry time. Hardest part was using my arms to keep the bar stable after the farmer carry :)
D. Accumulate 3 minutes in knee tuck position on paralettes
Done in 1 min increments with 20s rest between. Shoulders struggled more than core after the previous work - my arms were just smoked from the farmer carry.
E. Tabata Ski Erg (4 minutes - typical tabata)
Done, 34 cals total. Hard after previous stuff - I am using minimal hinge so this is really all about the arms. Probably should have rested longer before starting it, my grip still felt worked which translated to less powerful pulls.
OVERALL: Fun day, mentall challenging as much as anything especially the farmer carry. Figuring out how to balance working time and rest time, finding where the line was, very cool.
I knew this would be pretty hard but actually think you did great on this day.
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