Daily score: 6 (sore traps, butt)
Workout:
A1. Assisted german hangs; 20 secodns x4; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x4; rest 1:40
Done x 4
B. Externally rotated parallete slide in and outs; 6 reps x6 rest 1 min
6x6
C. TnG push jerk with DBs; 20 reps x3; rest 90 sec (stick the landing
position every rep)
20# DBs x 20 x 3
+
Row 500m @2k pr pace
Row 150m @max effort
rest 4 min
x3
2:36
2:36
2:36
Traps and neck muscles super sore today...
A series felt great. I love the German hang stretch. B is hard and I feel my abs shoulders working and lats sometimes nearly cramp at the insertion on the ribs. It's satisfying though to feel how much stronger I have gotten on them though. Push jerks had my arms burning at the end but yet still seemed light even though the last few reps felt wobbly...I focused mostly on form, TnG, and sticking the landing. Rowing was surprisingly more painful of an exercise than it looks on paper. At least I was consistent! Thanks!
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