Daily score: 8
Workout:
#1 - Upper body Isometric and eccentric strength
A1. DB bench press @4112; 6-8x2; rest 1 min
25’s x8
30’s x8
A2. Strict press @21x2; 6-8x2; rest 1 min
65x8
70x7
A3. Ring plank; amsap (-5 sec) w/ turnout x2; rest as needed to recovery
:45
:46
+
EMOM 15 min:
1- 20 sec chin over bar isometric hold
2- 10 ring rows
3- 20 bicep curls alt'ing)
4- 45 sec active recovery row
5- rest
Done, 15’s on the bi-curls
+
C1. Overhead rope tricep extensions; 20 reps x2; rest as needed
Done, blue band
C2. Elbow on knee external rotations; 10-12 x2/side; rest as needed
10# x12
12# x12
C3. Shoulder extension plank; 20 seconcds x2; rest as needed
Done
+
stretching/mobility work 10 min
Done
This all felt pretty easy, I think I need to push the weight next week. The plank on the rings and shoulder extension plank both felt like a great mobility exercise as well as work. Thanks!
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