Daily score: 6 (sore traps)
Workout:
A. Negative strict hollow body pull up; accumulate 35 reps on slow
controlled tempo not for time
35
B. False grip isometric hold at top of pull up on rings; amsap x4; rest 2 min
20,20,20,20
C. Ring thing strict muscle ups; accumulate 20 slow controlled reps
(weighted if needed)
20 unweighted
D. Hanging straight leg raises @41x2; amrap unbroken x4; rest 2 min
4,3,4,4
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
Done
Pull ups felt slightly stronger at the bottom this week. I did sets of 5. The support holds are hard but waaaaay better this week without the ab cramping :). Ring thing mu's are a work in progress...I can pull low but notice that I start to turn over before the rings are all the way to my body...trying hard to go slow and controlled and not throw my head through to make up for lack of strength. Leg raises are HARD but I feel like all these reps were quality. The 'E' series was tough...mentally too...but again, way better without the abs cramping. I just found out my 93 year old grandma had a bad stroke this morning...so sad. She has been so feisty and we all adore her. She may not recover so I may be going out of town to her funeral this weekend. I plan to take a rest day tomorrow and then if I can get saturday's planned programming by friday morning I will do it Friday and basically have 2 'outdoor days' saturday and sunday just in case I have to leave town. Thanks Max!
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