August 11, 2018

Daily score: 6 (worked last night, sore throat, tired)

Workout:

A. Negative weighted muscle ups (weighted vest); accumulate 10 slow
controlled reps

 10# vest x 10

B1. Bent over barbell rows; 8-10x3; rest 1 min

85x10
90x10
95x10

B2. Close grip bench press; 8-10x3; rest 1 min

85x10
90x10
95x10

C. CTB pull ups - accumulate 60 reps for quality (mix in butterfly
tech work into this)

60, all butterfly!  (started with doubles, mostly triples, one set of 4)

D1. Hollow body hold; 30 seconds x5; rest 30 sec
D2. Side plank; 30 seconds x5; rest 30 seconds
D3. Arch body rock; 30 secodns x5; rest 30 seconds
D4. Tall kneeling KB halos; 3 slow controlled reps x5; rest as needed

Series done x5, 35#  KB

+
Assault bike sprint 10 seconds @100%
rest 1:50
x6

9-10 cals each sprint, total 120 cals

I felt way better after working out.  I think the hospital air always makes me feel dried out and nasty after a night shift, like being on a plane.  Working on keeping my elbows back, not flaring on the mu's.  Feels way better, stronger.  CTB were super exciting today, way better than ever.  I did do small sets and rested quite a bit but got all 60 in 15 minutes and they got better as I went.  I think watching so many reps at the games helped.  Hollow body is getting stronger, solid all 5 sets.  Also cool that legs/body wasn't too sore after the sled drag/run workout and then mountain biking, recovering better than ever.  Thanks!