Daily score: 7
Workout:
A1. Bent over barbell rows; 6-8x4; rest 1 min
85x8
85x7
85x7
85x6
A2. Strict pull ups; accumulate 12 reps x4; rest 2 min
12 x 4
B1. Push press; 2-3x4; rest 1 min
105x3
115x3
120x3
125x2
B2. Negative strict hspu; accumulate 6 SLOW controlled reps x4; rest 1 min
6x4
B3. Bench press; 8-10x4; rest 2 min
85x10x4
C. Wall rebalancing drills in HS hold positions; 10 min
Done
D1. False grip ring to chest hold; amsap x3; rest 1 min
12, 13, 14
D2. DB flies; 12-15x3; rest 1 min
12x15
15x14
15x12
+
Row 15 seconds @90%
rest 45 sec
x15 sets
(Rest 90 sec bw sets 5/6 and 10/11)
+
Assault bike 10 min easy
I spent the morning out mountain biking a challenging trail. About 45-60 mins of climbing and then some crazy downhill. I skipped the rowing and biking in the workout because my legs were already shot and I had a headache from it being the first day I exercised in heat. I just changed overnight from winter to 80 degrees. Everything here went well. I had one really great handstand hold, I didn't time it but maybe 20 seconds? Thanks!
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