Daily score: 8
Workout:
#8
Gymnastic bodies:
- Handstand 8,9,7s on para’s
- Front lever- up, as far down as I can, and up again on stall bars x3
- Manna- V-L-V: 2 complete, one partial
+
A. Omni grip bench press; 5.5.5x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)
Done at 90 (no spotter this week)
B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 2
min actively bw sets on ski erg
At 65
8, 6, 6, 5, 5
71 cals on ski
C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x4; rest 2 min
12 x4
C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to
chest isometric hold (ring row position) x4; rest 2 min
5x4
D1. Elbow on knee external rotations; 15-20x4/side rest 1 min
10x20
12x16
12x15x2
D2. 2.5# prone plate swimmers; 3 slow controlled reps x4; rest 1 min
Done
Such an epic arm day. Really potent combinations. Please to have made some gains this week. Feeling good! Thanks!
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