Daily score: 8
Workout:
A. Weighted pull ups; 2-3x5; rest 90 seconds
26x3
28.5x2x4
B. Strict press; 10 sets of 3 @80% 1rm; rest as needed
Done at 80#
C1. Bench press; 10 sets of 3 @75% 1rm; rest 1 min
Done at 101#
C2. Bent over single arm DB rows; 4-6x10/side; rest 1 min
45x6/side
50x5/side x9
D. HS hold against wall with weight shifts or shoulder taps; 20 secons
x5; rest 90 seconds
Done x5
E. Inverted hang on rings; 20 seconds x5; rest as needed
20x5
F. Forward and backward roll tech work 10 min
Done
Great workout. Felt strong. Roll practice was a blast, been forever. Surprised to only have sore legs the next day, arms feel great. Thanks!
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