Daily score: 7
8- Upper pulling + EST
A. Mixed grip head side to side pull ups; amrap unbroken x3/side; rest 2 min bw setsR/L 7/7 6/6 6/6
B1. Tuck front lever hold; 20 sec x4; rest as needed
Done
B2. Ring rows; amrap unbroken @2121 x4; rest as needed
13/12/12/10
C. Bent over supinated grip barbell rows; 8-10x4; rest 2 min
95x9
95x9
95x8
95x8
D. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min
Done, bridge work
+
echo bike sprint 10 sec @100% 20 sec easy spin x10 sets
Done, total 68 cals
+
stretching/cool down 15 min
Done
Everything felt stronger this week. Really enjoying the thoracic extension work again. All good! Thanks!
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