Daily score: 9
Workout:
#4- Upper body slow strength & endurance
A1. Weighted pull up; 1.1.1.1.1x3; rest 10 sec/rest 2 min
Done with 20#
A2. Bench press; 5.5.5x3; rest 30 sec/rest 2 min
90/95/95
B1. Strict press; 5, 5, 5; rest 2 min
Done with 75
B2. Supinated grip bent over rows; 6-8x3; rest 2 min
105x7
105x7
105x7
* same rep scheme all cycle. try to go up in weight each week
+
EMOM 12 min
1- 20 sec chin over bar isometric hold
2- 20 sec top of ring dip support hold
3- 35 sec passive hang
4- 35 sec ring plank
Done
+
upper body stretching/mobility work 15-20 min
Done
Nicely a little sore the next day. I also did a bunch of chores and riding after this. Right shoulder has been a little inflamed but it’s from using a shovel not working out. This workout didn’t seem to hurt it at all. Felt my core for sure during the emom. Things are going great with Tracy! Eating even more food and still making progress. Quite the revelation that consistency and carbs make my body happy. Thanks!
No comments:
Post a Comment