Workout:
A1. Negative hspu; accumulate 6 slow controlled reps x4; rest 1 min
6 x 4
A2. Weighted pull up clusters; 1.1.1x4; rest 15 sec/rest 2 min
18, 15, 12.5, 10
B. Negative ring muscle ups; accumulate 20 slow controlled reps not
for time (I think you will need to configure a band around the rings
here to lower the tension so you can control the transition... try to
keep the tension as low as possible so you can work hard to control
the eccentric)
20
C1. Stability ball stir the pots; 8 slow controlled reps per direction
x4; rest 30 sec
8 x 4
C2. Side plank; 30 seconds x4; rest 2 min
30 sec/arm x 4
+
15-12-9
burpee box jumps 20"
row calories
6:33
+
D1. Assisted german hang; 30 seconsd x3; rest 30 sec
30 x 3
D2. Ring pec stretch; 30 secodns x3; rest 30 sec
30 x 3
D3. Standing shoudler extensions stretch; 30 secodns x3; rest 30 sec
30 x 3
D4. KB thoracic stretch on foam roller; 30 seconds x3; rest 30 sec
30 x 3
+
airdyne 15 min easy cool down
Done
Back feels way better, just a faint muscle soreness. 'A' was fun. The third rep on all the pull ups was very difficult and close to a 'no rep' except for the 10#, it was easy. 'B' was super fun. The gym has some rings attached to a belt that I used versus using a band. And the good news is I can also do strict muscle ups with this apparatus. I meant to send you a video of it and see if you thought it was a useful progression at all. But I did negatives and it was fun, even have some bruises on my arms to show for it. 'C' was hard! Stir the pots are no joke. And on the left arm on set 2 and 4 I could only make 20 seconds unbroken on the side plank, then did another 10. Wod was definitely a heart racer. I stepped up on the 12 and 9 set on the box...shoulda warmed my legs up more they felt dead and heavy. Stretching was heaven, so good. And AD felt like a long time but was fine. Thanks!
No comments:
Post a Comment