Daily score: 9
Workout:
A. Scap pull ups; 10 reps x4; rest 1 min
10x4
B1. Scap push ups; 10 reps x4; rest 1 min
10x4
B2. Tall kneeling two arm shoulder rotations; 5 slow controlled reps
x4; rest 1 min
5/side x4
C1. Seated pike lifts; 10 reps x4; rest 1 min
C2. Arch body hold; 30 seconds x4; rest 1 min
C3. Side plank; 30 seconds x4; rest 1 min
C4. Hollow body hold; 30 seconds x4; rest 1 min
C5. Face down chinese planks; 30 seconds x4; rest 1 min
Done x4
D1. Shoulder extension plank hold; 20 secodns x4; rest 40 sec
D2. Wrist rocks; 5 reps x4; rest 1 min
D3. Passive single arm hang; amsap x4/side; rest 1 min
Done x4
Amsap hangs, L/R: 22/25, 18/19, 18/19, 11/13
+
Active recovery run 10 min
Done
+
mobility work 20-30 min
Done
Made a 30 foot HS walk playing around at CF Portland before coaching this morning. 15-20 is becoming more consistent too. Not under fatigue anyway. This workout was very satisfying for some reason. All went well, I was alone and able to really focus. Abs are just slightly sore the next day. Run felt great. Thanks!
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