July 7, 2016

Daily score: 7

Workout:

A. Seated arnold press; 10-12x4; rest 90 seconds


25x12
30x10
25x10
25x10

B. Negative weighted pull ups in perfect positions - accumulate 10
sets of 2 not for time (as heavy as you can take them with perfect
technique)


12.5,15,20,20,20,20,20,15,12.5,5

C1. Hollow body hold; 30 seconds x5; rest 1 min
C2. Side plank press ups; 10 reps + 10 sec isometric hold x5; rest 1 min
C3. Hanging knee raises @21x2; amrap unbroken x5; rest 2 min


30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/10
30/10+10/9

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


95/side x 2

+
mobility work 20-30 min

Done

Arnold press was heavy, felt it in my lats some.  Pull ups were fine...I backed off toward the end to see if I could completely control the last little drop and clicking in the shoulders at the bottom.  But even with 5#'s it still happened a little.  The C series was challenging. The limiting factor on the knee raises was being able to keep a hollow body.  Farmer carry was a shit show...they don't have a farmer carry so I figured I would just do this one at home and try to use a barbell.  Little did I know how that would not work out.  I played around with 95#'s on a barbell until I got mad about it and quit the madness.  Mobility was good, shoulders have been tight.  Thanks!