Saturday
A. 1 Strict Muscle Up + 3 Muscle Ups + 3 Ring Dips + 10 sec Support hold w/ good external rotation- 1 complex/2 min for 6 sets.
Complete. Neck was sore this morning but felt ok on this.
B. Seated DB Z-Press @ 30X3, 4 x 8-10 reps, rest as needed
C. Front Rack Reverse Lunge off 45# plate, 4 x 6-8/leg, rest 60 sec b/w legs
185, 200, 215, 230. Wider front rack making a huge difference.
+
(separate session if possible)
3 sets
Row 1000m @ 1:51/500m
10 toes to bar b/w towel in feet
10 Box Jumps Bounding, 20”
rest 60 sec b/w sets
4:21, 4:19, 4:17
+
3 sets
Row 1000m @ 1:51/500m
10 CTB w/ towel in feet
30 Double Unders
rest 60 sec b/w sets
4:31, 4:27, 4:31
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