April 28, 2016

Daily score: 7

Workout:

A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x6;
rest 90 sec

5 x 6
B. Slow controlled kip on bar; 5 reps x5; rest 2 min

5 x 5
C1. FLR on rings in ext rotation; 15 seconds x6; rest 1 min (create
maximal tension in glutes, abs, etc)

15 x 6
C2. Top of ring row isometric hold; amsap x6; rest 2 min (maintain as
much body tension as possible and hollow body line)

20, 20, 20, 19, 21, 22
D1. Face down unloaded plate rotations; 3 slow controlled reps (this
should feel like hip cars intensity with shoulders...maximize end
range) x6; rest as needed

3 x 6
D2. Standing shoulder cars (vertical); 2 slow cotnrolled reps per side
x6; rest as needed *again, this should be done at the same intensity
as the hip ones we did here)

2 x 6


On the eccentrics, I do notice that I have a hard time controlling the bottom couple of inches and tend to drop a bit right at the end.  I was trying really hard to control it but it was 50/50.  Kipping went well, 5 reps slow are about what my grip can take.  The C1 felt easy for 15 seconds but C2 is a burner.  The D series is intense mentally and physically.  My right shoulder clicks, left is smooth.  Ready for a rest day, I feel like I could sleep for a day...it's been a busy week.  Thanks!