D - DB circuit, carries, horizontal work

1700

1) warmup - lunge twists, plank leg lifts, bicep and tricep openers (10 and 5# respectively)

2) DB circuit - 6 squat/6 step ups/6 hang muscle cleans/6 squats
20,30,40,40,40#

3) 3 rounds:
2 x 30 yd waiter carry each arm, 30#
5 x single arm deadlift each arm, 30#

4) bicep and tricep openers, 10 and 5#

5) horizontal pull/push
max reps supinated bent over rows, 95# - 24
max reps pushups - 34

*No rest between exercises - only 1 warmup set allowed

• Notes: Random unstructured workouts continue. Feels pretty good to improv it though. Really working on the shoulder openers from Julian, especially that tricep opener, which my shoulder does not like very much. 5lb is the max for me on that, but I really feel that both of them are helping. Like the push/pull as a quick burnout finisher and would like to work up to 135# on the rows and a weighted back on the pushups.