Workout:
A1. Single arm DB row; 8-10x3; rest 1 min
25x10
35x10
40x10
A2. Seated single arm band lat pull downs; 10 slow controlled reps with 2 sec pause at the bottom x3/side; rest 1 min
10/side x 3
B. Passive hang to active hang to tuck front lever pull to slow controlled negative back to passive hang; accumulate 10 reps of the complex with a 2 sec pause in each position - accumulate reps for quality, not for time
10
C1. Single arm DB push press; 8-10x2; rest 1 min
30x10
35x10
C2. Parallete shoot throughs; 4 slow controlled reps x 2; rest 1 min
4x2
D. Wall rebalancing drills in HS hold positions; 10 min
Done
+
For time:
row 500m
30 no push up burpees
4:12 (row 1:49)
+
assault bike 10 min easy
I don't have a bike, I went for a 30 min walk.
This was a fun workout. The videos are my last couple attempts, some I kept my arms straight better on and some I was able to lower more slowly. The second one I took from the front hoping to show how my left lat would give out first on the way down. It wasn't bad on the first 5 or so but then started just letting go. The WOD went well and I checked back to February when I did the same but only 20 burpees and I was faster this time, at the 20 burpees mark I was at 3:29 which is 9 seconds faster :). And I rowed the exact same time. Plus I didn't feel all that terrible after. Going mountain biking tomorrow. Thanks!
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