Workout:
A. Weighted eccentric only pull ups @21A0; 2-3x5; rest 2 min
35 x 3
40 x 3
45 x 3
53 x 3
53 x 2
B. Eccentric only ring dips; accumulate 20 perfect reps to full depth
(control the full range of motion as slowly as possible)
20
+
7 min amrap:
7 kipping pull ups
7 burpees
rest 3 min
7 min amrap:
7 strict toes to bar
7 push press 75#
rest 3 min
7 min row for max meters
7 + 3, 4 + 4, 1471
I'm controlling the last few inches of the eccentric pull ups a lot better this week. It went really well even at higher weight. The ring dips felt like no big deal but I think they are what I'm sore from this morning. The first WOD was the hardest cardio wise...and I tore up my hand just a little at the end. It's so hot and I have to tape my stupid bar because it has a glossy finish. I did do all the pull ups unbroken except for the last set. Still working on a better pull up bar situation. The strict toes to bar was the hard part on the middle WOD. I did all the push press unbroken. The row was fine...I think I started off too slow though. Thanks!
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