June 15, 2016

Daily score:  7

Workout:

A. Negative strict hollow body pull up; accumulate 30 reps on slow
controlled tempo not for time

30

B. False grip isometric hold at top of pull up on rings; amsap x3; rest 2 min

10,15,15

C. Ring thing strict muscle ups; accumulate 15 slow controlled reps
(weighted if needed)

15 unweighted

D. HAnging straight leg raises @41x2; amrap unbroken x3; rest 2 min

4,4,3

E1. Side plank press ups; 10 reps + 10 sec hold x5/side; rest 30 sec
E2. Hollow body rock; 30 seconds x5; rest 30 sec
E3. Arch body reps; 10 reps + 10 sec isometric hold x5; rest 90 seconds

Done

+
assault bike 15 min easy

152 cals

Felt better today...legs feeling like they are gonna be sore tomorrow.  Starting with the pull up negatives my right abs were crampy or pulling weird or something.  Tried to stretch it out but feels to deep.  Didn't keep me from doing anything, just annoying.  False grip holds were limited by abs being able to keep hollow body and pinching at the wrists.  Ring thing mu's were a good thing- figured out that if I pull more aggressively and harder and fast (as compared to my slow controlled graceful shit) I can pull below the sternum.  I didn't add weight because I wanted to focus on pulling to the correct spot.  Straight leg raises were hard at that tempo and demonstrated why gymnastics training is so frustrating:  the first rep is so good and perfect and then they each get just a little more messed up as you go.  The E series was good, challenging...abs cramped on the hollow body rocks some.  AD was fine.  Thanks!