December 7, 2014

Daily score: 5

Workout:


A. Weighted eccentric only pull ups @41A1; 1.1.1x7; rest 15 sec/rest 2
min (increase weight from last week)

35, 40, 44, 46.5, 49, 46.5, 44

B1. Bent over barbell rows; 3-5x5; rest 1 min

90x5
95x3
95x3
90x3
85x5

B2. Planche lean holds; accumulate 40 seconds x5; rest 1 min

increments of 10-20 seconds: 40 x 5

C1. Skin the cats; 10 reps x5; rest 30 seconds (if you can't do these,
do ring rows)

10 x 2
6 x 3

C2. FLR on rings; 40 seconds x5; rest 30 seconds

40 x 5  unbroken

D. Strict knee raises @41x2; accumulate 40 perfect reps

40

+
yoga/stretching 20 min


Eccentric pull ups were way easier this week.  I think because last week my upper body was so sore when I did them.  The last couple reps were pretty tough though.  Barbell rows and planche leans went fine.  I got a few longer lean holds so that was good.  I can do the skin the cats but the challenge is getting fulling extended and then coming back, it's the re-engagement before the return flip that was the hard part.  I cut the reps down on the last 3 sets because I was getting super nauseated. Lame, I know.  Once it started I could seem to get it to go away.  But I enjoyed the challenge of them and didn't want to stop.  FLR was good.  Knee raises I did in sets of 5 until 30 and then broke into 3's in order to keep the tempo legit.  Thanks!