Daily score: 7
Workout:
#1- Upper body Strength endurance
A1. Plometric push ups (clap or up to plates); 5 reps x2; rest 30 sec
Clapping 5/5
A2. Strict ring dip; amrap unbroken x2; rest 30 sec
10/9
A3. Medball chest throws; 15 reps x2; rest as needed
https://www.youtube.com/shorts/jQDHUgQvbdc
Done with 14# ball
B1. Weighted eccentric only pull ups; 7 sec chin over bar hold + 14 sec slow controlled lowering x3 sets; rest as needed bw (the set = 1 very long rep. Load as heavy as you can)
10/15/20
B2. Semi rotational band rows; 10 reps x3/side; rest as needed
https://www.youtube.com/shorts/kKVhj65pFp8
Done
+
For time:
30 toes to bar
30 DB S2O 35#
30 toes to bar
7:09
+
C1. Bottoms up double KB isometric holds; 20 seconds x2; rest as needed
L/R
26/20
26/26
C2. KB windmills; 3 slow controlled reps x2/side; rest as needed
Down with 26#
C3. Face pulls; 30 reps x2; rest as needed
Done
+
stretching/mobility work 10 min
Done
Loved all of this. Happy with how fast I’m getting through the ttb. I had to do single are on the bottoms up kb holds because the lightest I have in a pair is 26. And that was just too much as a double. Thanks!
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