Daily score: 8
Workout:
A. Hanging bent knee L pull up eccentrics; 5 slow controlled reps x8;
rest 90 sec
5 x 8
B. Slow controlled kip on bar; 10 reps x5; rest 2 min
10 x 8
C1. FLR on rings in ext rotation; 20 seconds x6; rest 1 min (create
maximal tension in glutes, abs, etc)
20 x 6
C2. Top of ring row isometric hold; amsap x6; rest 90 sec
28,28,30,23,23,21
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
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)
Done
By the 5th round on 'A' the 5th rep was hard to control and the whole 8th round was pretty tough. The bottom is the hardest to not drop. Kipping was better this week, forearms were starting to get tight though. FLR hold are not so bad, top of the row holds are tough and I get shaky. D series went well. Thanks!
No comments:
Post a Comment