November 28, 2015

Daily score: 6 (sore)

Workout:

A1. Pike HSPU (feet on box); accumulate 12 reps x6; rest 1 min

12 x 6

A2. Bent over wide grip barbell rows; 6-8x6; rest 10 sec

83x6
83x7
83x6
83x6
83x7
83x7

A3. Supinated above the pull up bar isometric hold; accumulate 20
seconds x6; rest 2 min

20 sec unbroken x 6
C. Swing development tech work 15 min

Done
D. Hanging straight leg raises; 10 slow controlled reps x4; rest as needed bw

10 x 4
+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x4 sets (no pacing, max effort on all sets)

7+1 burpee for all 4 sets
+
E1. Assisted german hang; 20 seconsd x3; rest 40 sec

20x3
E2. Side plank on hand; 20 seconds x3; rest 40 sec

20x3/side
+
airdyne 15 min easy cool down

Done, 90 cal


My traps were so sore this morning.  The 'A' series went fine, just all my pulling muscles were tight and sore.  I did all the hangs unbroken.  Right shoulder was pinchy on the bigger swings so I stayed small and tight.  It actually got better as I worked.  Straight leg raises were good, most I could do unbroken was 5.  Burpee box overs were fun, quick.  The German hang was heaven.  My new favorite stretch.  Plank good- 20 seconds is totally doable.  And the AD was a nice cool down, hopefully worked out some of my soreness.  Thanks!