Workout:
A. Toe spot strict muscle ups; accumulate 15 reps not for time working
as slow as possible through the transition
15
B. Straight arm hip to bar pull); 5 reps x3; rest 2 min
Done
C. Straight bar dips; amrap unbroken x3; rest 90 seconds
8,6,5
D1. Strict hspu; amrap unbroken x3; rest 90 seconds
7,6,6
D2. HAnging L hold; amsap x3; rest 90 seconds
33,23,20
D3. Arch body hold; 45 seconds x3; rest 90 seconds
45x3
D4. Tall kneeling KB halos; 5 slow controlled reps x3; rest 90 seconds
25,35,35#
D5. Hollow body hold straight arm dynamic lat pull downs; 10 reps x3;
rest 90 seconds
Done
+
Assault bike 15 seconds @100%
rest 90 seconds
x8
Total 150-160 cals
+
mobility work 20-30 min
Done
Quads are the most sore. All of this went well, I didn’t feel like I got as high kipping today as I did in my session with Elaine. But it was good practice. Will be mountain biking the next couple days if the weather will allow. I’ll ride as long as they don’t close the trails. Thanks!
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