February 17, 2020

Daily score: 8

Workout:

A1. Weighted pull ups; 2-3x4; rest 2 min


10x3
15x3
20x2
20x2

A2. Strict press; 6, 6, 4, 4; rest 2 min


65, 75, 80, 80

B1. Inverted rows with barbell in rack; amrap unbroken with 1 sec
pause when chest is touching bar x2-4; rest 2 min


6,6,5

B2. Strict ring dips; amrap unbroken x2-4; rest 2 min


6,5,4

C1. Single arm ring plank; 20 seconds x2-4/side; rest as needed


R/L/R/L

C2. Wall facing HS shoulder taps; 20 reps x2-4; rest as needed


20x4

D1. Hollow body hold on GHD; 30 secnods x2-4; rest as needed


30x2

D2. HAnging L hold; accumulate 30 sec x2-4; rest as needed


30x2

D3. GHD sit ups; 15 reps x2-4; rest as needed


15x2

D4. Seated pike lifts; 20 reps x2-4; rest as needed


20x2

+
Assault bike sprint 10 seconds @100%
easy spin 20 seconds
x8 sets

Done, 69 cals


So good to be back in the gym.  Not that I couldn’t live island life indefinitely.  It was amazing and we were so active.  Pull ups felt good, worked hard to keep them good hollow body pull ups.  Strict press was okay but left elbow had some weird pain on the eccentric as the weight increased so I didn’t push it, went away after a few minutes.  
Love the inverted rows with the pause, they are challenging for me and must be addressing a weakness.  Single arm ring plank is still super hard.  20 seconds is my definite all out effort.  Core got smoked fast on the D series.  So I stuck to 2 rounds.  Bike sprints were good, felt good to get a burn.  Thanks!