7/20/17. Slept 7 hrs. Wt 192.2. 8/10 minimal quad soreness. Worked out on beach. Fun.

100m farmers carry @ 45 lbs to get gear to beach

A. Single-arm, Bottoms Up KB Press w/ ribcage lock - 6 x 6 ea arm; rest as needed 35 lbs KB- 6x6. Left arm/ grip challenge for last 2 reps on last 2 sets

B. Uneven Towel Grip Pull-up - accumulate 12-14 reps shifting the towel each rep to engage one arm more than other  14 reps. Use tree branch as pu bar. 

C1. Uneven Depth Push-ups - 4 x 10 alternating reps; rest as needed (slow & controlled, setup 45# bumper to elevate one side, alternate by walking hands over plate each rep)  Used a 12 inche high stone and walked over.. 
10,10,6-too short of rest?,10


C2. Single-arm Rings Row w/ Rotation - 4 x 5-6 ea side; rest as needed (slow & controlled)  4x6

D. DB 2-arm Overhead Carry w/ neutral Grip (lock down ribs) - accumulate 300ft of heavy carry (take these outside before your run) DB @45 lbs. accumulated 120 yds. The first piece was short-25 yds. I figured out a better position and was able do 50 yd pieces after. 



Ran 8x 40yd @ 85%  effort (by feel based on how body if feeling).  Ran in beach sand at 85%. It was good. Felt like I had some tension in legs for first time when going hard. 

Carb 181g. Fat 58g. Protein 179g