Daily score: 7
Workout:
#4 - Upper body interval training and core
Every 6 min x2-3 sets (12-18 min)
12 strict pull ups
24 ring rows
amrap toes to bar until the 4:30 mark
TTB per set: 20/14/12
+
Every 7 min x2-3 sets (14-21 min)
12 strict dips
24 ring push ups
amrap tuck ups in remanining time to 4 min mark (2 min rest)
Tuck ups per set: 54/50/46
+
Every 3 min x2 sets (6 min)
Row sprint 30 sec hard
amrap shoulder to overhead 75# until the 90 sec mark
* try to beat last week's scores w/ more weight
9/12 cals/reps
10/13
+
Every 4 min x2 sets (8 min)
air bike sprint 30 sec hard
amrap sets of 2 unbroken strict pull ups until the 2:30 mark (90 sec rest)
10/6 cals/sets of 2
13/4
+
stretching/mobility work 15-20 min
Done
This is such a fun structure and deceptively challenging. A little sore the next day but not bad. Happy with how my shoulders are holding up. TTB is feel smoother and pull ups stronger. Thanks!
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