Daily score: 7 (some soreness in legs)
#4
Gymnastic bodies:
- Handstand
- Handstand
2.5, 3.5, 3.5, 2, 2
+
A. 20# weighted chin over bar isometric hold; amsap x4; rest 2 min
:20, :16, :14, :15
B. Strict press; 8, 8, 6, 6; rest 2 min
65, 70, 75, 75
C. Strict ring dip amrap (-2) into a negative ring muscle up as slow as you can make it. Target for the rep to take longer than 10 seconds at a minimum x4 sets; rest as needed to recovery
3,3,2,3
D1. Standing zottman curls; 16 reps x3; rest 1 min
12x16x3
D2. Seated OH DB tricep extensions; 15-20x3; rest 1 min
12x17
12x18
12x15
Arms are feeling pumped after this one. I think maybe my shoulders were still a little sore from two days ago. But everything went well. The isometric over the bar is just plain hard. Thanks!
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