Workout:
A1. Single arm DB rows; 8-10x4; rest 1 min
40x10/side x 4
A2. Seated single arm band lat pull downs; 10 slow controlled reps
with 2 sec pause at the bottom x4/side; rest 1 min
10/side x 4
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; 8-10x3; rest 1 min
35x10
40x10
40x10
C2. Parallete shoot throughs; 4 slow controlled reps x3; rest 1 min
4x3
D. Wall rebalancing drills in HS hold positions; 10 min
9, 20-30 sec attempts
+
Sled drag 15 min continuous @moderate load working on hamstring
activation and keeping mid line tight in the low abs
+
Assault bike 10 min easy
I waited to post this because I had ordered a sled and was hoping I would get it in time to do the sled drag later in the day but it didn't get here in time. So I missed the sled and the bike. But the sled is here now, so next time! This workout went really well. I had some major breakthroughs on the handstand holds. Hard to put into words but my body is figuring it out. Thanks!
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