Workout:
A. Strict hspu eccentrics; accumulate 25 reps as slowly and controlled
as possible
Done, in sets of 5
B1. DB bench press; 10-12x5; rest 1 min
40x12x5
B2. Ring rows @2020; amrap unbroken x5; rest 1 min
17,14,13,13,10
C. Strict pull ups with 2.5# external loading; amrap unbroken x6 from
the following positions - rest as needed to recovery bw sets
6- wide
6- neutral
6- supinated
4- 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)
4- Ring neutral grip
D. Tall kneeling KB halos; 3 slow controlled reps in both directions
with maximal core tension x4; rest as needed
Done
E. L-sit; amsap x5; 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)
21,20,21,15,15
Bench press is harder for the right arm/shoulder. Left could do more. Abs, mostly lower, were still sore from all the hanging straight leg raises the other day. Less sore today than yesterday. Feel good. Thanks!
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