Workout:
A. Bent knee L pull ups; amrap unbroken x5; rest 2 min
4,4,4,4,4
B. Kip swings on bar; 10 reps as large of a magnitude as possible x4; rest 2 min
10 x 4
C. Buttefly pull up box drill; accumulate 30 reps per side in small
sets trying to work on speed of descent
https://www.youtube.com/watch?
30/30
D. Side plank; 30 seconds x5; rest 30 sec
Done
E1. Hollow body hold; 30 secodns x5; rest 30 sec
E2. Arch body rock; 30 secods x5; rest 30 sec
E3. L-sit; amsap x5; rest as needed to recovery
All of the above done x 5, L-sit times: 12, 15, 15, 15, 12
Not sore from yesterday which is awesome. A little tired after work, took a nap, had a snack and then did this workout. L-sit pull ups were tough to keep in a hollow. I was able to keep my lower spine tight but hard to initiate the pull without arching the upper back. Right shoulder struggled a little more than the left. Kipping and the butterfly drill were really really good ideas. I think if I work that drill more it is really going to help. Everything else went well. I did the L-sit on parallettes. Thanks!
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