February 24, 2020

Daily score: 7

Workout:

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

20x2x4

A2. Strict press; 7, 7, 5, 5; rest 2 min
 * try to use same loads or heavier than last week for one more rep)

75, 75, 80, 85

B1. Inverted rows with barbell in rack; amrap unbroken with 1 sec
pause when chest is touching bar x3-5; rest 2 min

6, 6, 5

B2. Strict ring dips; amrap unbroken x3-5; rest 2 min

5, 5, 4

C1. Single arm ring plank; 20 seconds x3-5/side; rest as needed

20/side x3

C2. Wall facing HS shoulder taps; 20 reps x3-5; rest as needed

20x3

D1. Hollow body hold on GHD; 30 secnods x3-5; rest as needed

30x3

D2. HAnging L hold; accumulate 30 sec x3-5; rest as needed

30x3

D3. GHD sit ups; 15 reps x3-5; rest as needed

15x3

D4. Seated pike lifts; 20 reps x3-5; rest as needed

20x3

+
Assault bike sprint 10 seconds @100%
easy spin 20 seconds
x10 sets

92 cals

Elbow still felt a little tweaky on the eccentric of the strict press.  I noticed less of an issue after moving my grip in a bit.  Wasn't bad enough to stop.  Single arm ring planks are so hard!  But I'm proud of completing them.  I had to do this after work and as it was just doing 3 rounds it took up the time I had :/.  But my core was smoked by the end anyway!  Missed a call from my doctor today, hoping to connect with him soon and will update you.  Thanks!