Workout:
A. Wall facing strict hspu; amrap unbroken x4; rest 2 min
4, 3, 4, 2
B. Shoulder extension plank; 20 seconds x4; rest 90 seconds
20 x 4
C. Single arm plank to thoracic bridge; 5 slow controlled reps x3;
rest 1 min bw sides
5/side x 3
D1. Thumbs up band pull aparts 30 reps x3; rest 1 min
30 x 3
D2. Thumbs down band pull aparts; 30 reps x3; rest 1 min
30 x 3
E. CTB tech work 15 min (butterfly practice at low magnitude, strict
holds, larger magnitude kips, etc)
10 strict CTB
2 supinated grip CTB holds with band, 10 seconds each
Butterfly small and large practice
30 CTB pull ups in sets of 3
+
Row sprint 15 seconds @100%
rest 45 seconds
x6
98m, 98, 92, 98, 94, 101
The wall facing HSPUs were really hard! It took me some figuring out for sure. My first attempt I basically fell on my head (I'm fine ;). Then I got smart and tried a few to an abmat and with a spotter and then I felt confident enough to do them as in the video. It reminded me of how much harder wall facing shoulder taps are compared to back to the wall. Fun though, love the challenge. B and C helped me recognize how sore and tight my shoulders were. It's gonna be perfect to have tomorrow as a rest day. I love those thoracic bridges. Feel so good. I was very particular on the form on the pull aparts and did sets of 10 mostly. CTB work was good. The strict CTB are feeling like more of a sure thing. But man oh man...holding my chest to bar with a normal grip even with a band was pretty much impossible today. I did a couple hold supinated and then just gave up. I felt like I had a few good large magnitude butterfly pull up streaks, none of which I caught on video but every now and then it feels right. I was able to do 10 sets of 3 kipping CTB without fatiguing too much. Rowing was uneventful. Thanks!
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