Workout:
Assault bike barefoot working on slowly moving the ankle through an
entire range through the motion 10 min
44 cals
+
A. CTB tech work 10 min
Done, see videos
B. Strict hspu negative tech work 10 min
Done, see video
C. Bench press; 10-12x5; rest 2 min
75x12
85x12
90x12
95x10
95x7
D. Ring plank; amsap x4/side; rest 1 min (externally rotate and focus
on lockout)
42, 43, 43, 34
E. Ring rows; amrap unbroken @21x1 x5; rest 2 min
9,9,10,8,8
F1. Seated hammer curls; 20 reps x3; rest 1 min
15x20
20x20
20x20
F2. Laying DB tricep extensions; 12-15x3; rest 1 min
15x15x3
Riding the bike felt great. I just went slow and easy. I added a video of a strict CTB because I was curious where I was at with it. I just barely touched my chest. That position is really hard for me (getting my elbows back and down). I watched some Paoli videos for some CTB technique cues and although I was trying to pull my elbows back and down and make contact lower on my chest and keep a tight hollow body, the videos are all I had. The HSPU negatives went well, seem pretty easy. I did 30 of them in sets of 5. Bench press, the last set- 7 was all I could squeak out. I think 95x10 is probably a 10RM for me. Shoulders were fatigued by the time I got to the planks. Ring rows were limited by the 1 sec hold at the top, again, that tough position with my elbows back. The rest all went well. Thanks!
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