Workout:
A. Weighted eccentric only pull ups @21A0; 4-5x5; rest 2 min
35 x 5
40 x 5
45 x 5
45 x 4
35 x 4
B1. 15 burpees AFAP x4; rest 30 seconds
44, 50, 55, 52
B2. 10 kipping pull ups for time x4; rest 2 min
18, 19, 18, 20
C. Bent over barbell rows; 8-10x4; rest 2 min
53 x 10
58 x 10
63 x 10
68 x 9
D. Hollow rocks; accumulate 4 min for time
6:08
The eccentric pull ups were fine on the majority of the descent but I must have lost control close to the bottom because I had a hard time holding for 1 second without dropping/losing shoulder tension. I could go really slow until right at the bottom. Burpees were fun :). Kipping pull ups are still frustrating for me. I get my new bar this week, I think it will help. Barbell rows felt tough on the first set but I was able to keep adding weight. No issues with the hollow rocks...but I have sore abs this morning :). Thanks!
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