Daily score: 9
Workout:
#1 - Upper body gymnastics density/bodybuilding
A. Strict dips; amrap unbroken x3; rest 90 sec
12/6/7
B. Supinated grip weighted pull ups; 1.1.1.1.1x3; rest 15 sec/rest 3 min
With 10 then 15 then 17.5#
C. Single arm OH tricep extensions; 20-25x3; rest 1 min bw sides
10x25r
12x21
12x21
D1. Reverse grip bicep curls; 12-15x3; rest 30 sec
10x15r
12x15
15x15
D2. Chest to ring isometric hold (top of ring row position); amsap x3; rest as needed to recovery (feet at level of hands)
12/16/16 seconds
E. Single arm ring plank; 15 sec x5/side; rest as needed bw sides
Done
+
upper body stretching/mobility work 15-20 min
Done
Super happy with my reps on the strict dip. 12 may be a record. Helps to be lighter. This all went well and was challenging. SA ring planks are tough. Feeling good! Thanks!
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