December 4, 2018

Daily score: 7 (a little tired from working night shift)

Workout:

Bike sprint on indoor trainer; 60 secods progressive effort x12; rest
45 (increase pace each 15 seconds so last = near 15 max effort)

done x12

+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn36aKRBoXA/?chaining=true

Done, 10 sets of 3

B. Butterfly pull ups; 10 sets of 5 unbroken not for time

5x10

C. Chin over bar isometric hold; amsap x3; rest 2 min

22, 20, 20

D. Inverted hang; 20 seconds x5; rest 90 seconds

20x5

E. V-ups; 20 reps x3; rest 2 min

20x3

+
30 min easy continuous bike on indoor trainer

Done

Bike sprints were tough with the inverse ratio.  Feeling strong though.  The CTB drill was tough as well.  Definitely exposed how poorly I am pulling forward through the circle.  I always seem to work my way back behind the bar/rings and then I feel the jerking stop in my shoulders as I mess up the circle.  The pull ups felt better as I fought to stay under and in front of the bar.  Everything else went well.  Thanks!