Workout:
Row sprint 10 seconds @100%
row 20 secods easy
Row 10 seconds @100%
row 50 seconds easy
Row 10 seconds @100%
rest 3 min
x5 sets
420m
413
419
425
430
+
A. Low ring muscle up transition drill - tech work 10 min
https://www.instagram.com/p/
done
B. Bent over single arm DB rows; 8-10x3; rest 1 min bw sides
40 x 10 x 3
C. Single arm plank hold; amsap x3/side rest 1 min bw sides
L/R 30/33, 37/35, 36/34
D. Parallete shoot throughs; 10 reps x3; rest 1 min
10 x 3
E. Negative ring dips; accumulate 15 slow controlled reps trying to
focus on having a straight body line with a hollowed abdomen and get
to full depth all the way under control
15
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done plus massage appointment
Rowing felt good. Not too painful. Muscle up drill was a fun one. Not much to say about the rest, everything went well. Other than it wasn't a great handstand day for me...I did practice more with a spotter later in the day. Thanks!
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