December 10, 2018

Daily score: 9 (legs are good!)

Workout:

A. Perform 25 sets of 4 unbroken butterfly pull ups for time (chin over bar)

14:38

B. Headstand hold; 30 seconds x4; rest 1 min

30x4

C1. Single arm ring plank; 20 secods x5; rest 30 sec

20/side
20/side
15/side
15/side

C2. Single arm ring rows; 10 reps x5; rest 30 sec

done

C3. Bent over thumbs up reverse flies; 12-15x4; rest 30 sec

8x12
8x12
5x15
5x15

C4. Standing DB lateral raises (take them with a hollow body from your
side all the way overhead); 15 reps x4; rest as needed

8x15
5x15x3

D1. DB Bench press; 10-12x3; rest 1 min

30x12
35x12
40x10

D2.Strict dips; amrap in 1 min x3; rest as needed

7, 6, 6 (one no rep)

D1. Tall kneeling shoulder rotations; 5 slow controlled reps on both
arms in both directions; rest as needed
D2. Prone passthroughs; 5 slow controlled reps normal grip and eagle grip


Done


On the 23'rd set of pull ups I tore both my hands.  This was super annoying because I really didn't think I was that close to tearing.  With the butterfly my hands rub in different places, they tore on the pinky pad and thumbs.  I readjust my grip a bit during the movement and I seems like it hurts my hands less.  But they tore pretty bad and bled.  I finished the last two sets because I figured it didn't matter at that point.  Hands will need a few days to heal off the bar :(. Other than that, I really feel like working these pull ups in this way is exactly what I need to figure them out.  I am improving.  Headstands were actually pretty easy and 1 minute was plenty of rest.  I messed up the C series by only writing down 4 rounds, just realized it was supposed to be 5.  I am sore the next day though!  Single arm ring plank fatigued, it really is my right side that couldn't make 20 seconds the whole way.  The lateral raises light up my neck muscles.  Everything else went well!  Thanks!