Daily score: 8
Workout:
#4 - Upper body Strength endurance
A1. Plometric push ups (clap or up to plates); 5 reps x3; rest 30 sec
A1. Plometric push ups (clap or up to plates); 5 reps x3; rest 30 sec
Done, clapping
A2. Strict ring dip; amrap unbroken x3; rest 30 sec
12/8/8
Done with 20#
B1. Weighted eccentric only pull ups; 10 sec chin over bar hold + 20 sec slow controlled lowering x3 sets; rest as needed bw
Done with 20#
B2. Semi rotational band rows; 12 reps x3/side; rest as needed
https://www.youtube.com/shorts/kKVhj65pFp8
Done
+
6 min amrap
10 toes to bar
10 DB S2O 35#
4+7 TTB
+
C1. Bottoms up double KB isometric holds; 25 seconds x3; rest as needed
SA, 26#, done
C2. KB windmills; 4 slow controlled reps x3/side; rest as needed
Done, 26#
C3. Face pulls; 40 reps x3; rest as needed
Done
+
stretching/mobility work 10 min
Done
Wow this felt great. Really happy with all of it and how good my shoulders feel. We are off to Sicily/malta for two weeks now. I know I’ll be jazzed to get back at it as soon as we’re back. Thanks!
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