August 21, 2016

Daily score: 9

Workout:

A. Hollow body position strict pull ups; accumulate 30 reps not for time

30 in sets of 3

B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)

5 one minute holds

C. Hip bridge two arm DB bench press; 10-12x3; rest 2 min

25x12
30x12
35x12

D. False grip ring to chest hold; amsap x3; rest 90 seconds

15 painful seconds x 3

E. False grip hang; 20 seconsd x3; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)

20 x 3 with feet assist

F1. Leverage assisted ring plank hold; 30 seconds x3; rest 30 sec

30 x 3

F2. 45 degree externally rotated parallete support hold; 30 seconds
x3; rest 90 secodns

30x3

G1. Side plank overarch; 10 reps x3; rest 1 min

10/side x 3

G2. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min

3x3


This was a hard but satisfying 90 minutes.  Pull ups are much improved.  Shoulder stand felt great just got long upside down but now after I think I did it wrong and cheated because I let my shoulders rest on the parallettes...that's not right is it?  Everything else was about the same as last time...wrists more sore from false grip is all.  Thanks!