July 12, 2016

Daily score: 7

Workout:

A. Seated arnold press; 10-12x5; rest 90 seconds


25x12
30x10
30x10
25x10
25x10

B. Negative weighted pull ups in perfect positions - accumulate 15
sets of 2 not for time (as heavy as you can take them with perfect
technique)


20# x 5 sets
18 x 3
15x 2
12.5 x 2
10 x 2
5 x 1

C1. Hollow body hold; 30 seconds x6; rest 1 min


30 x 6

C2. Side plank press ups; 10 reps + 10 sec isometric hold x6; rest 1 min


10/side x 6

C3. Hanging knee raises @21x2; amrap unbroken x6; rest 2 min


7, 7, 7, 8, 7, 6

D. Single arm farmers carry; 10 steps x5/side; rest 30 sec bw sides


70#
48kg
40kg x 3
(kettlebells)

+
mobility work 20-30 min

30 mins stretching/relaxation yoga before bed

Seated arnold press was heavy again, the last 3 sets the last rep was definitely near failure.  Kinda fun.  Pull ups were awesome today, something is happening!  I can feel more control at the bottom!  Espcially as I went down in weight. Right shoulder still clicks a little at the bottom but is improving as I get more muscular control in that range.  Hollow body holds are so hard...the 4th one was my last perfect 30 seconds, the 5th was basically quads after 25 seconds and the 6th after 20 seconds.  I just lose the lumbar tuck around then.  Side planks and knee raises were fine.  Again, there's no farmer carry handles at the gym so I had to use KBs which were a little odd.  Thanks!