Daily score: 7
Workout:
A. Strict hspu eccentrics; accumulate 20 reps as slowly and controlled
as possible
20 (in sets of 3)
B1. DB bench press; 10-12x4; rest 1 min
40x12
40x12
40x11
40x10
B2. Ring rows @2020; amrap unbroken x4; rest 1 min
15,16,12,10
C. Strict pull ups; amrap unbroken x6 from the following positions -
rest as needed to recovery bw sets
6- wide
6- neutral
7- supinated
3- hands parallel L in front (head going side to side over the bar)
4- hands parallel R in front (head going side to side over the bar)
5- Ring neutral grip
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x3; rest as needed
3x3
E. L-sit; amsap x4; rest 3 min (keep your legs terminally locked out
and toes pointed with slight internal rotation pressure on the legs -
even if this means legs are slightly below hips, maintain that focus)
21,22,24,20
Everything went well. Nothing specific to say. Thanks!
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