Daily score: 7
Workout:
A. Perform 30 sets of 3 unbroken butterfly pull ups for time (chin over bar)
Done
B1. Wall facing hs shoulder taps; 10 reps as slowly and controlled as
possible x4; rest 30 sec
10x4
B2. Single arm ring plank; 20 secods x4; rest 30 sec
10/arm x4
B3. Single arm ring rows; 10 reps x4; rest 30 sec
10/arm x4
B4. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec
5# x15
8# x12
8 x13
8 x12
B5. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead)
8# x10 x4
C1. Bench press; 5x5; rest 10 sec
100, 105, 105, 105, 105
C2. 10 bar facing burpees @100% speed x5; rest 2 min
10x5, all 30-35 seconds
D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed as you alternate between D1/2
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip
Done
Got a blood blister around 70 reps on the pull ups but didn’t tear. This was good practice on the butterfly. Should probably keep working the pull ups before moving to ctb again. Everything else was challenging but went well. Arms are jello. Thanks!
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