Daily score: 6 (a bit physically tired from farm chores and horseback riding yesterday)
Workout:
#7 - Upper body Strength endurance
A1. Plometric push ups (clap or up to plates); 7 reps x3; rest 30 sec
Done
A2. Strict ring dip; amrap unbroken x3; rest 30 sec
12/9/8
A3. Medball chest throws; 30 reps x3; rest as needed
https://www.youtube.com/shorts/jQDHUgQvbdc
Done with 20#
B1. Weighted eccentric only pull ups; 12 sec chin over bar hold + 24 sec slow controlled lowering x3 sets; rest as needed bw
Done with 20#
B2. Semi rotational band rows; 14 reps x3/side; rest as needed
https://www.youtube.com/shorts/kKVhj65pFp8
Done
+
3 rounds for time:
30 V-ups
15 DB bench press 35#
15 DB push press 35#
12:35
+
C1. Bottoms up double KB isometric holds; 30 seconds x1-2; rest as needed
SA, 26# x1
C2. KB windmills; 5 slow controlled reps x1-2/side; rest as needed
Done with 26# x1
C3. Face pulls; 50 reps x1-2; rest as needed
Done x1
+
stretching/mobility work 10 min
Done
A and B went well. The 3rft were hard, mostly the push press slowed me down. Arms were pretty shot after that. Accessory work and stretching felt amazing. Thanks!
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