Daily score: 8
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x5;
rest 90 sec
5x5
B. Slow controlled kip on bar; 5 reps x5; rest 2 min (keep the motion
under control of your musculature the entire time and try to make the
magnitude of the 'kip' as big as you can)
5x5
C1. FLR on rings in ext rotation; 15 seconds x5; rest 1 min (create
maximal tension in glutes, abs, etc)
15x5
C2. Top of ring row isometric hold; amsap x5; rest 2 min (maintain as
much body tension as possible and hollow body line)
15,20,20,20,20
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x5; rest as needed
3x5
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x5; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)
2/side x 5
Everything went well and the challenge the whole way was keeping tension. Feeling good. Right shoulder clicks on the CARS. Thanks!
No comments:
Post a Comment