September 5, 2020

Daily score: 8

Workout:

#4
A. Weighted pull ups; 2-3x6; rest 2 min

26x2.5

26x2

26x2

26x2

26x2

26x1.75

B. Bench press; 5x5; rest 2 min (increase avg weight per set by 5#
from last week)

100

105

110

110

110

C. HS walk tech work 15 min

Done-

Emom x15’

1-5 reps 2 foot kick up

2-8 shoulder taps

3-FS static hold

4-10’ walk

5-walk and turn and walk back

D1. Tuck front lever hold; 20 seconds x4; rest as needed

Done x4

D2. Supinated grip 90 degree isometric pull up hold; amrap x4; rest as needed

:32, :33, :27, :28

D3. Isometric pin press (just above your head); 15 seconds maximal
isometric x4; rest as needed

Done correctly :)

E1. Planche lean; 30 seconds x4; rest as needed

Done

E2. Side star plank; 30 seconds x4/side; rest as needed

Done

E3. Negative vertical body levers; 5 reps x4; rest as needed

Done

E4. Arch body rocks; 30 reps x4; rest as needed

Done

First of all, zero hip pain for two weeks now and that is so amazing.  This was a great hard workout.  Happy with some numbers going up and good HS work.  I’ll be shocked if I’m not sore.  Was also a great core workout.  Followed this with a bunch of yard work.  I spend a lot of time squatting and bending over these days.  Thanks!