A. Bench Press Hold at top; empty bar w/banded KB's on each side; 30s; rest 90s x 5 sets **simulates bamboo bar for joint capsule stability**
Done same as last week (45lb bar + 16kg KBs). Felt more stable/solid than last week, even with extra set.
B. Accumulate 14 Minutes (7 min / arm) Single arm Front rack carry 55-70lbs
Done @ 55lb - tried 70lb but it would have taken me forever to accumulate 7 mins each side with all of the breaks I would have needed. We don't have anything in between them, so 55lb it was. Took 18 mins total time - did 2 x 1 min each side, then 1 min rest, then 1 x 1 min each side, then switched to 30-30-30 (30s left, 30s right, 30s rest, repeat).
C. Accumulate 10 minutes Back Rack Hold / walk w/comfortable weight
Done @ 175lb (+10lbs from last week), total time = 13:30.
D. Accumulate 6 minutes in knee tuck position on paralettes
Done, total time = 9:20. Last 2 mins of hold time was TOUGH. Started with 30s on/10s off, made it through 3:30 like that but then was reduced to 20s on/20s off to finish..
E. Tabata Ski Erg (8 minutes)
Total cals = 75. Felt pretty decent although shoulder were smoked after all the holds.
OVERALL: Nice working session before getting on the road to the desert. Did some short desert hikes with a medium weight pack plus a few pitches of moderate climbing. Glute felt good throughout, was a bit achy Sat night/Sun morning but felt more like fatigue ache than injured. Nothing I did caused actual pain. Happy with the progress.
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