December 5, 2015

Daily score: 6 (feeling 70%)

Workout:

A1. Pike HSPU (feet on box); accumulate 14 reps x6; rest 1 min

 14 x 6 (sets of 9 and 5)

A2. Bent over wide grip barbell rows; 4-6x6; rest 10 sec

83x6
88x6
93x6
98x4
98x4
98x4

A3. Supinated above the pull up bar isometric hold; accumulate 25
seconds x6; rest 2 min

 25 x 6 (all unbroken)

C. Swing development tech work 15 min

 Done

D. Hanging straight leg raises; 10 slow controlled reps x5; rest as needed bw

 10 x 5 (4/3/3)

+
30 seconds max reps burpee box jump overs 20"
rest 30 seconds
x5 sets
 
7+burpee
7+burpee
8
8
8

+
E1. Assisted german hang; 20 seconsd x4; rest 40 sec

 20 x 4

E2. Side plank on hand; 20 seconds x4; rest 40 sec

 20 x 4

+
airdyne 15 min easy cool down

Done


Felt like moving and getting out and this workout actually went really well.  HSPUs and rows went well.  The 25 second hangs were tough, but made it all unbroken.  It's funny how well swing work went after we talked about it.  I think I just stressed less and did it.  Working on keeping my legs together when I'm in the arch body.  Leg raises went well.  I managed to squeeze in another box jump on the last three rounds of the burpee box jumps.  Love the german hang, feels like heaven.  Side plank and AD went well.   Thanks!