Workout:
A. Back squat; 5, 5, 5, 3, 3, 3; rest 2 min
105, 115, 120, 130, 140, 140
B. CTB pull up tech work 20 min - slow controlled kips, strict CTB,
linking CTB, and butterfly practice in a very small magnitude. Film
some of the work so i can look at technique and body line
Done
10 strict ctb
30-40 kipping ctb
lots of video
C. Negative vertical body levers; 5 slow controlled reps x5; rest 1 min
5x5
D1. Bent knee hollow body hold; 60 seconds x5; rest 30 sec
60x5
D2. Side body arch hold; 30 seconds x5; rest 30 sec
30/side x 5
D3. DB side bends; 12-15x5; rest 30 sec
50#x15/side x 5
D4. Snatch grip RDL; 8-10x5; rest 30 sec
95x10x2
100x10x3
D5. Seated single leg band hamstring curls; 20 reps x5/side; rest as needed
20/side x 5
+
sled drag (moderate load)
1 min continuous
x6
rest 1 min (alternate moving forward and backward per set)
Sled + 80# (approx 150#) x 1min x 6
I felt sluggish today. Felt kinda heavy on the bar and less coordinated. But nothing specific is wrong, will just make the good days feel better. Squats went well other than 140 by 3 was really heavy and slow on the way up. I really enjoy the chance to work on the CTB and butterfly. I probably don't need to say much since the video says it all. I took a ton of video so figured I might as well share it even though it all looks the same. You can see my body is still kinda confused on the butterfly. The strict CTB are still feeling way better than before. As for the kipping CTB...I hope I am doing things to improve...I just keep working on a tight body line but 4-5 is still about all I can do. Negative body levers are challenging but I love them. 'D' series went fine. I enjoyed getting out with the sled today. Got some weird looks but I like to think the neighbors enjoy it. Coulda done more weight but street was slick and I didn't wanna outdo 'moderate'. Thanks!
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