December 30, 2018

Daily score: 7 (feeling better)

Workout:

A1. Inverted row on barbell; amrap unbroken @21x3 x3 sets; rest 90 seconds

 6, 6, 5

A2. Hanging L hold; amsap x3; rest 90 seconds

23, 20, 20

B1. Arch body hang on pull up bar; amsap x3; rest 90 seconds (try to
get as much thoracic extension as possible while you are hanging)

40, 32, 30

B2. HS walk 50 feet accumulated x3; rest 90 sec

50x3

C1. Seated DB Z-press; 8-10x3 w/ 2 sec pause at the top of each rep; rest 1 min

20x10
25x10
30x10

C2. Bent knee L pull ups; accumulate 12 reps x3; rest 1 min

12x3 in doubles

C3. Barbell hip thrusts; 12-15 x4; rest 30 sec

125x15
125x14
125x13
125x12

C4. Semi straight legged hip extension isometrics; 20 seconds x4; rest
as needed to recovery

 20x4

D1. Assisted german hang; 30 seconds x4; rest 30 sec
D2. Shoulder extension plank hold; 20 seconds x4; rest as needed

Series x4

E. Butterfly pull ups; amrap unbroken x4; rest 90 seconds (no CTB... film these)

5, 6, 4, 6

F. Face pulls; 35 reps x3; rest 90 seconds

35x1

HS walking was challenging today but sometimes I feel like I learn more on the struggle days.  The L pull ups were tough too.  By the pull ups my shoulders were pretty tired, I was tired.  Face pulls, I only did one set because it lit up the back of my neck so much.  I was even using less resistance but I just didn't feel good.  Thanks!