Workout:
A. HSPU negatives; accumulate 30 slow controlled reps not for time
(only take the range of motion as low as you can control fully)
done to 1 abmat
B. Supinated strict pull ups; amrap sets of 2 unbroken in 3 min x3; rest 3 min
8, 7, 7 sets
C. Overhead barbell carries (put KBs in bands on the collars to add
instability); 30 seconsd x5; rest 2 min
26# KBs on each side of 33# bar x 30sec x 5
D. Swing development tech work - 10 min
done
+
30 seconds max reps burpee box jumps 20"
30 seocnds airdyne sprint @100%
rest 1 min
x3
rest 3 min
x3 (9 total intervals)
Box jumps: 6 each round
AD: didn't keep track, just let it run
Just couldn't turn my worried mind off last night. And worked out this morning before work since I had a later shift...so my legs were tight and kinda sore but now this afternoon they are really sore! So I guess maybe it was good to do this workout before the soreness built. HSPU negatives weren't too hard but kinda irritating on the elbows, nothing bad though. I did sets of 5. Pull ups went fine, fatigued after 3rd to 4th set a bit. I love the barbell carries, fun to practice that stability. Swing work went okay, just working on changing directions quickly, used rings some. Burpee box jumps were fine then quads just burned on the AD. Survived though. Thanks!
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