Daily score: 8
Workout:
#1 - Upper body Strength endurance
A. Bench press; build to a 7rm in 10 min (3-4 working sets)
100
B1. Weighted pull ups; 2-3x3; rest 30 sec
20x3
26x3
31x2
B2. Strict pull ups; amrap (-2) x3; rest 30 sec
6/5/5
B3. Ring to chest isometric hold (ring row position with feet above rings); amsap (-5 sec) x3; rest as needed to recovery
10/10/8
+
10 min amrap:
10 push ups
10 toes to bar
10 strict DB press 35#
10 V-ups
3+10+10+6 strict press
+
EMOM 12 min:
1- 15 sec adductor side plank/side
2- 10 sec L-sit
3- 30 sec alternating DB hang clean and jerk 35#
4- rest
Done with 30/35/40 DB
+
C1. elbow on knee external rotations; 10-12x2/side; rest as needed
10# x12/side x2
C2. passive hang; 1 min x2; rest as needed
Done
C3. Band pull aparts; 20 reps x2; rest as needed
Done, orange band
+
stretching/mobility work 10 min
Done
So happy with how strong I felt for this session. The only real thing to note is that my right shoulder has a harder time with the external rotations than the left. I think I could do more weight on the left. Thanks!
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