Daily score: 7
Workout:
#7 - Upper body Strength endurance
A. Bench press; build to a 3rm in 10 min (3-4 working sets)
125
B1. Weighted pull ups; 2.2.2x3; rest 30 sec/rest 1 min
* heavier than last week's 3-4
31
26
22.5
B2. Supinated grip strict pull ups (weighted 10#); amrap unbroken x3; rest 30 sec
4/4/4
B3. Ring to chest isometric hold (ring row position with feet above rings); amsap (-5 sec) x3; rest as needed to recovery
9/7/6
+
12 min amrap:
10 push ups
10 toes to bar
10 strict DB press 35#
10 V-ups
* note where you are at the 10 min mark in comparison to week 1
(At 10 mins: 3+10+10+10+3 v-ups, 7 more reps)
4+10+6 ttb
+
EMOM 12 min:
1- 20 sec adductor side plank/side
2- 16 sec L-sit
3- 44 sec alternating DB hang clean and jerk 35#
4- rest
Done
+
C1. elbow on knee external rotations; 15-20x2/side; rest as needed
10# x20/side x2
C2. passive hang; 90 sec x2; rest as needed
Done
C3. Band pull aparts; 30 reps x2; rest as needed
Done
+
stretching/mobility work 10 min
Done
Didn’t have a spotter on the bench press today and I did 125x3 but didn’t touch my chest. Right shoulder still a little off from downwinding and some tendinitis in that elbow, only bothered my on the pull ups and push ups, but not terrible. Pretty happy with everything else. Thanks!
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