Daily score: 8
Day 7 - Core + Gymnastics + Upper body
Gymnastics bodies - HS3-7-9-11-6
+
A1. Single arm/single leg plank; 30 sec x4/side; rest 30 sec
Done
A2. Strict pull isometric; amsap chin over bar hold x4; rest 30 sec
40/41/40/40
A3. Max rep strict press 65# in 90 sec x4; rest 30 sec
16/17/17/16
A4. Ring rows; amrap unbroken x4; rest as needed to full recovery
20/21/21/22
B1. Split stance uneven barbell rotations; 5 reps w/ 3 sec pause at end range of each rep x4/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c
35# bar + 10# x5/side x4
B2. Split stance single side landmine rotation; 10 reps x4/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4
45# bar + 10# x10/side x4
C. Seated straddle lift offs; 20 alt'ing reps with 5 sec hold and pointed toe on each rep x3; rest as needed bw sets
Done
Love love the core/rotational work in this session. Arms were pumped after the A series. Had a nice horse ride lesson after and no back or hip pain! It’s working!!! Thanks!
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