April 24, 2016

Daily score: 8

Workout:

A. Barbell yoke walks (put KB's in bands on the collars if no access
to yoke); 12 steps x5; rest 2 min (work on body tension)

285 
325
365
365
365

B1. Row 500m @moderate aerobic pace (just enough to get HR up) x4; rest 10 sec


1:57
2:09
2:01
2:03

B2. Hemibridge wall breathing drill x4; rest 2 min (work on breathing
through the belly to get HR back down)


Done, took 2-3 mins each time

C1. Strict press; 5x5; rest 1 min


75 x 5 x 5

C2. Hollow body position eccentric only pull ups; 5 slow controlled
reps x5; rest 1 min


5 x 5

+
40 seconds max reps burpees @100% effort
rest 20 seconds x5

14, 11, 12, 11,12

+
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


Done

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)

Done


12 steps seemed like a short distance with the yolk but I could not have gone that far without staying really tight in the core.  I failed a few steps on one set when I just got wobbly.  Rowing and breathing was great practice.  I'm starting to get more control.  Press was good, the eccentric pull ups were harder than I thought they would be.  Burpees were good fun.  And the D series went well.  Thanks!