Daily score: 9
Workout:
#4 - Upper body Strength endurance
A. Bench press; build to a 5rm in 10 min (3-4 working sets)
115
B1. Weighted pull ups; 1.1.1.1.1x3; rest 10-15 sec/rest 30 sec
* heavier than last week's 3-4
31/31/26
B2. Supinated grip strict pull ups; amrap unbroken x3; rest 30 sec
9/7/6
B3. Ring to chest isometric hold (ring row position with feet above rings); amsap (-5 sec) x3; rest as needed to recovery
11/8/7
+
6 min amrap:
10 push ups
10 toes to bar
10 strict DB press 35#
10 V-ups
rest 3 min
x3
2+10+8
2+10+3
2+6
+
EMOM 12 min:
1- 18 sec adductor side plank/side
2- 12 sec L-sit
3- 36 sec alternating DB hang clean and jerk 35#
4- rest
Done, 10 c and j per round
+
C1. elbow on knee external rotations; 12-15x2/side; rest as needed
10# x15/side x2
C2. passive hang; 1:15 x2; rest as needed
Done
C3. Band pull aparts; 25 reps x2; rest as needed
Done
+
stretching/mobility work 10 min
Done
Arms seriously pumped at end of this one. I do believe that matches or is a new PR 5rm bench press. I had Marc as a spotter today so that helped. Arms/shoulders feel great. Hardest part of the amraps were the strict press. Love the accessory work. Thanks!
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