Workout:
A. Swing development work 15-20 min
(https://www.youtube.com/watch?v=cBhc5pKpgVw
https://www.youtube.com/watch?v=x6pey96d3Zw
https://www.youtube.com/watch?t=29&v=uFC2byGEEYg_ )
Done, see videos
B. Rope pull ups (hands 1 first apart, switch the top hand each set
and ensure you get to full extension at the bottom); accumulate 10
reps x4; rest 90 sec
10x4
C. HS hold rebalancing drills (against wall, ensure you are
comfortable to roll out if you are wall facing) - 15-20 min
Done
D. Decline bench press; 12-15x4; rest 90 seconds
53x15
58x15
63x15
68x12
+
21-15-9
burpees
50-50-50
double unders
7:59
Side note: hamstrings are sore. Swinging went okay. My right shoulder grinds and clicks and hurts sometimes but then some sets were no problem if I got it in a good groove. I posted the videos to show you my difficulty with transitioning quickly. It takes me a bit to move smoothly versus a slow pull back and hold. I'm a weird about anything not at tempo :). However, I found the rings easier and a bit more comfortable on the shoulder. Left shoulder feels great. Rope pull ups went fine but took awhile. I had to do all singles. Handstand work was fun. I had a couple good longer holds. Bench was fine, a bit steeper than usual I think based on the bench I had to rig. Wod was fun and I was definitely winded. I did all the DU's 15,15,10,10. Thanks!
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