Daily score: 8
#7- Upper pulling + EST
A1. Weighted chin over bar hold (15-20#); amsap x4; rest 1 minWith 20#
:26
:23
:20
:20
A2. Band assisted strict CTB pull ups; amrap unbnroken x4; rest 1 min (full range of motion and explosive since you have the band helping make your bodyweight lower)
7/6/6/5
A3. Single arm rotational Ring rows 10 x4/side; rest 1 min
Done
+
12 min emom
1- amrap passive hang
2- rest
3- 25 sec ski erg sprint
4- rest
1’ hang each round and 8 cals each round
+
B. GHD face up plate hold rotational twists; 24 slow controlled reps x3; rest as needed
Done
C. Gymnastic drills from session 2 or Thoracic bridge follow along cherry picking 10-20 min
Done, thoracic bridge work
This all felt super good and was just the right workout for the day. I also took two riding lessons after this and my body is tolerating it so well. A little sore in the neck/shoulders the next day. Thanks!
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