January 19, 2017

Daily score:6 (loopy from night shifts)

Workout:

A. Muscle up skills filming











 see below

B1. Weighted pull ups; 2-3x5; rest 1 min

5#x3
7.5x2
5x2
5x2
5x2

B2. Seated Z-press; 8-10x5; rest 1 min



35x10
50x10
55x10
60x9
60x8

C1. False grip ring to chest hold from ring row position; 20 seconds
x5; rest 40 sec

 20x5

C2. Ring push ups @31x1; amrap unbroken x5; rest 2 min

 6,6,6,6,6

D1. Bent over BB rows; 8-10x3; rest 1 min bw sides

75x10x3

D2. Floor press; 10-12x3; rest 1 min

75x8
65x10
60x11

E1. Side body arch hold; 30 seconds x3; rest 30 sec

30x3 per side

E2. Bent knee hollow body hold; 30 seconds x3; rest 30 sec

30x3

E3. Seated pike lifts; 10 reps x3; rest 2 min

10x3

It's interesting that with just a few weeks off my upper body felt weaker...I also just worked night shifts and am always a little more weak after that until I catch up on sleep.  I did my best on the different MU progressions.  Usually I can do a couple ring dips but it was a 'no go' today.  That L-sit chin up was also just not possible even though in my head it seemed like I should be able to do it...haha.  Nothing really to say about the rest other than the baseline of feeling a bit weak, it was fun and my arms felt like noodles after.  I got busy and am blogging this two days later and my arms a still a bit sore today...pretty sure I can't blame snow boarding for that ;).  Thanks!