December 16, 2021

Daily score: 8

Workout:

#12
Gymnastic bodies:
- Handstand- 11,6,7 FS on para’s
- Front lever- almost 3 complete body levers
- Manna- V-L-V 7/8, 1,1

+
A. Supinated grip bench press @2020; 10-12x3; rest 2 min

55x12

65x12

65x11

B1. Seated behind the neck press; 6-8x3; rest 2 min

60x8

60x8

65x6

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@21x2 tempo (light band tension, I'd like between 10-20 reps) x3; rest
2 min

10,10,10 green band not behind neck

C1. Single arm DB high pulls @31x1; 8-10x2/side; rest as needed

10x10

12x10

C2. Bent over single arm DB trap 3 raises; 10-12x2/side; rest as needed

10x10

8x10

C3. Standing band internal rotations; 10-12x2/side; rest as needed

Done x12 x2 with red band

I did the v-l-v third and was still able to get a couple reps, woohoo!  The supine bench was my first time doing that and definitely felt it in a different place, posterior shoulder?, pretty cool.  I could not could not lol figure out how to use a band AND pull behind the neck on the pull ups.  Probably pretty funny to watch me try though.  I tried without a band and my shoulders just could not pull my weight like that.  So I did regular banded tempo pull ups and that was still hard.  The high pills were weird for my right shoulder, it clicked and slightly painful on the eccentric.  But I was way better on the second set.  Felt super light and easy on the left.  Good stuff.  Thanks!