October 24, 2016

Daily score: 6

Workout:

A. Hollow body position strict weighted pull ups 5#; accumulate 40
reps not for time

40 with 5#, all sets of 2

B. Shoulder stand on parallete tech work 10-15 min (work on tucked
position and send me a video)

All about 20 second holds

C. Seated arnold press; 10-12x5; rest 2 min

25x10x3
20x11
20x10

D. False grip ring rows; amrap unbroken x5; rest 90 seconds

20,20,15,15,12

E. Passive rope hangs; amsap x6; rest 90 sec (switch the top hand
every set.  low hand at the elbow of the top hand)

Skipped

F1. Planche leans; 20 seconds x5; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x5; rest 30 sec
F3. Hollow body hold; 30 seconds x5; rest 2 min

5 rounds done 

I had to do this one at home because I got off work too late to go to the gym, so I didn't have access to a rope for rope hangs.  Everything went well...the F series was really hard, shoulders and abs were getting tired.  I had a massage last week from a guy at Dr Ben's to help with the low back QL pain I was having.  It really helped and is nearly completely better.  Going back to him on Wednesday.  He thought is was my QL mostly and psoas and right glutes all tightened up.   Just realized I never filled you in on that.  Thanks!