February 20, 2017

Daily score: 5 (so so so sore)

Workout:

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

Done

B. False grip ring rows; 10 reps x5; rest 90 sec

10x5

C. Hinge rows; 10 reps x5; rest 2 min

10x5

D. Bent over barbell rows; 12-15x5; rest 2 min

65x12
65x12
55x13
55x12
45x15

E1. Band external rotations; 12-15x5; rest 1 min

15x5

E2. Band face pulls; 15-20x5; rest 1 min

20x5

E3. Seated single arm band lat pull downs; 15 reps x5; rest 1 min

15x5

E4. Tuck front lever hold; 20 seconds x5; rest 1 min

10 seconds hanging
20 seconds x 4 of the modification I did on the ground in the video

E5. Elbow side plank powell raises; 12-15x5; rest 3 min

5#x15
5x15
5x15
5x12
5x12

Pull ups took awhile...I could only do doubles for the first 10.  It's all about being able to pull from the dead hang in a hollow body, those first two inches are what I struggle with.  Then I can  keep the hollow body throughout the rest and the eccentric.  Ring rows good.  Hinge rows fun again but tough.  I did three sets of 6/4, then two of 4/3/3.  Strange though that as these get hard it makes me nearly pee!  Like during double unders!  Crazy.  Barbell rows fatigued quick.  'E' series took a ton of focus and time.  I simply could not do the hanging tuck front lever.  I don't know if it was because my legs and core are sooooo sore and I couldn't curl up well or what.  So I did the mod in the video...looks like my arms are bent but to me they were locked out and I was pressing down with my lats into the bar.  It was still hard and I was shaky by 20 seconds.  My legs are super sore, I think glutes are the worst.  But at least it's all bilateral and pretty evenly distributed.  My sweet dog is sick again too so I am a tad stressed about that but I think I am keeping it under control.  He is having an ultrasound today and hopefully it will give us some good info.  I'm so sore I'm a little concerned about how tonights workout will go but I think it will probably be good to move.  Thanks!