March 21, 2018

Daily score: 8

Workout:

A. Parallete negative hspu; accumulate 12 slow controlled reps

 12

B. Close grip bench press; 10-12x3; rest 90 seconds

 95x12
100x10
 95x10

C. Ring push ups @31x3; amrap unbroken x3; rest 2 min

 9,10,9

D1. Hollow body hold straight arm band lat pull downs; 10 reps x5;
rest 90 seconds

 10x5

D2. Inverted hang on rings; 15 seconds with tight body line x5; rest 90 seconds

 15x5

E. Bar muscle up tech work 10 min (film attempts)

 Done, probably 15-20 reps

F. Shoulder cars from quadruped position; 3 slow controlled reps on both arms

 Done

G. Single arm ring rows; 10 reps x3/side; rest 90 seconds

 10/side x 3

+
mobility work 20-30 min

Done

Having faith to kick up on the paralletes was something to get used to.  Scott's wooden paralletes are super nice though.  The negatives felt good, strong.  Inverted hangs felt really easy, I tried to be super tight to make them more difficult but still seemed pretty relaxed x 15 seconds.  On the bar muscle ups:  I really am working not to have the chicken wing.  The first video is with a bigger band than the following video.  With the bands, even the really skinny one I can prevent the chicken wing.  But as soon as I take it away, I fall back in to it.  I think it is getting better.  A real challenge.  Arms were tired by the time I got to the single arm ring rows.  Thanks!