Workout:
A. Strict press; 3x3; rest 2 min
90,95,97
B. BEhind the neck snatch grip push press; 5x5; rest 2 min
95x5x5
C. Front rack sotts press; 5x5; rest 1 min
55x5x5
C. Kipping hspu/strict hspu/hs walk tech work 20 minutes
Done
D. Hollow body hold straight arm band lat pull downs; 10 reps x5; rest
90 seconds
10x5
E. bar Kip swing work for bar muscle ups (hips to bar, etc... low
volume) 5-10 min
Done
E1. Side plank DB strict press 10 reps x2/side; rest 30 sec
15x10
20x10
E2. DB external rotations; 10-12x2/side; rest 30 sec
8x12
10x12
E3. Lying extended ROM bicep curls; 10 reps x2; rest 30 sec
8x10
8x10
E4. Laying DB tricep extensions; 15 reps x2; rest as needed
12x15
+
mobility work 20-30 min
Done, plus a massage
I maybe could have gone heavier on the behind the neck presses but it was so hard to not crack my C7 vertebrae when bringing the bar down that I was hesitant to push it. Sotts press is just awesome. Really teaches how to feel what my best most vertical and strong position in the bottom of a squat is. Super challenging. HS walk was good today. Did sets of 10 hspu’s kipping and they felt smooth. Failed one ring mu, then hit the one I filmed and looked it over with Scott because I knew it felt wrong. I chicken winged my right arm. He showed me a mobility drill in the video above to help. The picture before the video was supposed to show that my right elbow sticks out more than my left. It did prior to the mobility drill anyway. I did another ring mu after the drill and it felt solid, just didn’t catch it on film. I moved right on to the bar mu kipping. It just felt mediocre today but less chicken wingy. The dB arm series went well. Backed off on the extended rom bicep curl weight because they made my biceps tendon at the elbow pit super sore for a couple days last week. Also, above, is a pic of a pulley apparatus Scott rigged up for pull downs, etc. And Scott saying ‘hello’ to you! I just wanted you to know I had that at my disposal. Thanks!
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