January 2, 2016

Daily score: 7

Workout:

A1. Negative hspu; accumulate 8 slow controlled reps x5; rest 1 min

 8 x 5

A2. Weighted pull up clusters; 1.1.1.1.1x5; rest 15 sec/rest 2 min

 all with 5#

B. Negative ring muscle ups; accumulate 24 slow controlled reps not for time

 24

C1. Stability ball stir the pots; 10 slow controlled reps per
direction x5; rest 30 sec

 10/ directions x 5

C2. Side plank; 40 seconds x5; rest 2 min

 30L/30R
30/35
30/35
30/35
30/30

D1. Assisted german hang; 30 seconsd x5; rest 30 sec

 30 x 5

D2. Ring pec stretch; 30 secodns x5; rest 30 sec

 30 x 5

D3. Standing shoudler extensions stretch; 30 secodns x5; rest 30 sec

 30 x 5

D4. KB thoracic stretch on foam roller; 30 seconds x5; rest 30 sec

 30+ x 5

+
airdyne 15 min easy cool down

HSPU's went well, pull ups did too.  The last 2 sets of pull ups reps 4 and 5 were pretty tough.  Negative mu's were much more solid today, I was doing sets of 3.  Stability ball was fine.  Side plank: I struggled to get 30 seconds on the left arm and 35 on the right.  My shoulders just start to give.  The D series was heaven again.  The thoracic stretch is so nice I held it a little longer.  AD was good, just so cold with the fan blowing on me after cooling down.  It was a very cold morning...25 degrees or so.  Thanks!