Daily score: 8 (glutes super sore but don't need them much for this workout)
Workout:
A. Supinated strict pull ups; amrap unbroken x8; rest 90 seconds
5,5,5,4,4,4,4,3
B. HAnging striaght leg raises; amrap unbroken @31x1 x4; rest 2 min
4,5,5,5
C1. False grip ring rows; amrap unbroken with perfect form x5; rest 1 min
8,8,9,8,8
C2. DB bench press; 12-15x5; rest 1 min
30x15x3
30x13
30x12
D. Frog stand tech work 10 min
10 approx 20 sec holds
E1. Single arm plank to thoracic bridge; 5 reps x4/side; rest 1 min
5/side x 4
E2. Shoulder CARs @maximal tension; 2 slow controlled reps in both
directions x4/side; rest 30 sec
2 each way per side x 4
Writing this the next day and legs/glutes still sore. Upper abs are sore too :). Pull ups felt slightly better this week without having a full stomach. I do think I have gained a few pounds and that can't help either. Gonna try and turn that around. Straight leg raises are hard...my right quad gets crampy and is really the first limiter. I made the ring rows steeper this week. Everything else went well. Thanks!
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