Friday

A1. Push Press @ 20X1, 4 x 2, rest 90 sec **focus on keeping rib cage locked down during lockout

A2. Strict Lean Away Pull Ups @ 20X5, 4 x 5-6, rest 90 sec

+

14 min EMOM **Use Blood Flow Restriction on arms

1st- 5 Kipping HSPU’s at deficit, as much as possible

2nd- 1 Rope Climb

+

**Use BFR on legs

2 sets

10 Goblet Squats @ 3030 w/ 20# DB

2 min Bike @ 22-27mph

Rest 1 min

20 Steps Walking Lunges

2 min Bike @ 22-27mph

Rest 1 min

A1. Did single arm db push press in stead. No way I could get into a front rack today. 70#, 70, 70, 80#

A2. Done.

EMOM. Used paralletes for about 7 mins then switched to 10 ring push ups.

Metcon done

May have not tightened the BFR enough. Didn't feel that much of a pump on either my legs or arms.