January 24, 2017

Daily score: 7 (sore hami's/butt)

Workout:

A1. Weighted pull ups; 2-3x6; rest 1 min

5#x3
5x2
5x2
5x3
5x2
5x2

A2. Seated Z-press; 8-10x6; rest 1 min

55x10
60x10
65x8
65x8
65x8
60x8

B1. False grip ring to chest hold from ring row position; 20 seconds
x6; rest 40 sec

20x6

B2. Ring push ups @31x1; amrap unbroken x6; rest 2 min

6,7,7,6,6,6

C1. Bent over BB rows; 8-10x4; rest 1 min bw sides

80x10
80x10
80x10
80x9

C2. Floor press; 10-12x4; rest 1 min

60x12
60x12
60x12
60x11

D1. Side body arch hold; 30 seconds x4; rest 30 sec

30x4

D2. Bent knee hollow body hold; 30 seconds x4; rest 30 sec

30x4

D3. Seated pike lifts; 10 reps x4; rest 2 min

10x4

Two things I wanted to mention from the last leg workout:  during the single leg sorensen holds, on the left leg as I fatigue I feel my right low back kick in.  On the right leg, it's my right quads that start to fire as I fatigue.  Don't know if that means anything.  Second, my right hami/butt is way more tight and sore after that workout than the left.  Hami's, inner thighs and butt are 6-7/10 sore.  
Moving on...arms felt good and ready to attack this workout.  Strict pull ups still feel heavy...been trying to keep them hollow body as well.  Everything else was uneventful other that floor press just feels weird compared to bench press where I can lower my elbows more.  Thanks!