September 12, 2016

Daily score: 6 (tired, I think night shifts caught up with me)

Workout:

A. Hollow body position strict pull ups; accumulate 45 reps not for time


45

B. Shoulder stand on parallete tech work 10 min


8 approx 15-20 sec holds, shoulder stand

C. Externally rotated parallete inside-out slide reps; 5 reps x6; rest
90 seconds


5x6

D. False grip ring to chest hold; amsap x6; rest 90 seconds


17, 20, 19, 21, 17, 15

E. False grip ring rows; 5 reps x5; rest 1 min


5x5

F1. Leverage assisted ring plank hold; 30 seconds x5; rest 30 sec


30x5

F2. 45 degree externally rotated parallete support hold; 30 seconds
x5; rest 90 secodns


30x5

G1. Side plank overarch; 10 reps x5; rest 1 min


10x5

G2. Negative vertical body levers; 3 slow controlled reps x5; rest 1 min

3x5

This is a tough workout.  It always takes a lot of focus.  Pull ups I am still doing in set of 2 and 3 in order to maintain the hollow body...keeping the lower back from arching at the bottom is really challenging.  Shoulder stand was about the same as last week.  In and out are hard but doable.  I struggled with the false grip holds but then again they always feel like some of the longest seconds of my life.  Rows were easy, F and G series went well.  Thanks!