Workout:
A1. DB strict press; 8-10x2; rest 1min
25x10
30x10
A2. Weighted pull ups; 3-4x2; rest 1 min
10x4
15x4
B. Negative ring muscle ups; accumulate 6 reps as slow and controlled
as possible
6
C. Strict ring pull ups; accumulate 7 sets of 2 as low as possible
7 sets of 2
D. Butterfly CTB technique work 10-15 min
Done
E. Band assisted tuck front lever hold; 15 seconds x5; rest 90 seconds
Done
F1. Seated pike lifts; 10 reps x3; rest 30 sec
F2. Stability ball pike ups; 6 reps x3; rest 30 sec
F3. Side plank; 30 secodns x3; rest 30 sec
F4. Tall kneeling band crunches; 20 reps x3; rest as needed
Done x 3
Right shoulder a tad sore and upper back sore from the sand bag yesterday I think. Nothing too troublesome. Butterfly is still frustrating. I lost my rhythm linking them, I do one and then the next one ends up back behind the bar. I really feel like I'm due a 'break-through' on these. Hoping it will 'click' soon. I sent some video to Elaine too and I watched a ton of youtube videos. Front lever holds were super hard today. 15 seconds felt like a long time. F series was a good time, those stability ball pike ups are fun. Thanks!
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