November 30, 2022

Daily score: 8

Workout:

#2

Gymnastic bodies:
- Front lever

5x5 moving on!

+
3 sets:
Amrap (-1) unbroken toes to bar
rest 30 sec

Amrap (-1) unbroken strict dips
rest 30 sec
amrap (-1) unbroken supinated strict pull ups
rest 3 min actively on ski erg bw sets

7/5/4

7/5/4

7/5/4

+
A. Single arm arnold press with KB in front rack; 8 reps x3/side; rest 90 sec

https://www.youtube.com/shorts/HccZavdJhzw

35# kb, 25# DB x8/side x3

B1. Chainsaw row; 12 reps x2/side; rest 1 min
https://www.youtube.com/watch?v=hqXj_E6E7NA

30# x12 x2

B2. Renegade rows; 16 alt'ing reps x2; rest 1 min
https://www.youtube.com/watch?v=G1AcX8Y_byg

10# x16 x2

B3. DB upright rows; 12 reps x2; rest 1 min
https://www.youtube.com/watch?v=fy-Ou88ruAk

15’s x12 x2

+
15 min easy continuous ski erg

151 cals

I was just in the right mood to suffer through 5x5 on the 10s vertical negatives for the front lever progression.  I can tell my abs were worked.  Now if I can just get one the other direction next time without cheating!  The renegade rows were hard to do unbroken just due to the push up part.  Everything else went well.  Thanks!