December 19, 2015

Daily score: 6

Workout:

A1. Negative hspu; accumulate 6 slow controlled reps x5; rest 1 min

 6 x 5

A2. Weighted pull up clusters; 1.1.1x5; rest 15 sec/rest 2 min

 10# x 1.1.1 x 5

B. Negative ring muscle ups; accumulate 22 slow controlled reps not for time

 22 with band

C1. Stability ball stir the pots; 8 slow controlled reps per direction
x5; rest 30 sec

 8 x 5

C2. Side plank; 30 seconds x5; rest 2 min

 30/side x 5

+
For time:
20 burpee box jumps 20"
60 row calories
20 burpee box jumps 20"

 9:04

+
D1. Assisted german hang; 30 seconsd x4; rest 30 sec

 done

D2. Ring pec stretch; 30 secodns x4; rest 30 sec

 done

D3. Standing shoudler extensions stretch; 30 secodns x4; rest 30 sec

 done

D4. KB thoracic stretch on foam roller; 30 seconds x4; rest 30 sec

 done

+
airdyne 15 min easy cool down



 done

'A' went well.  I started and stayed lighter this week on the weighted pull ups because I remember cheating the full range of motion last week trying to do more weight and the 10# was tough enough this week.  The eccentric mu's went fine...trying to really control the transition and not drop too fast.  Stir the pots were hard again but happy with the side plank this week, I was able to do all 30 seconds unbroken.  WOD was kinda fun...no step-ups, all jumps up and down.  The row was right around 4:00.  Stretch series and AD were great!  Thanks!