Loved everything about today, good quality on my pulling.
A1 – Supinated grip wtd pullups @ 33X1 x 3, rest 1 min
25-35-35-35
These were awesome, felt them light up my elbows a little, but i’m sure its because I’m missing great movement in that external rotation
A2 – Kipping deficit HSPU, 1 set AMRAP (-1), rest 2 min x 4 (3in deficit)
23-19-16-16
B – Dbl KB bottoms up presses @ 2121 tempo x 6-8, rest 2 min x 3 sets (bottom of ROM is elbow level with shoulder)
@ 25 8-6-8
+
4 sets for times
Row 20 cals @ 1400-1600 cal/hr, rest 15 sec
4 strict pullups + 5 kipping pullups + 6 C2B pullups, slow spin on bike 2 min bt sets
48.3-1467-19
48.9-1453-17
48.1-1482-18
49.1-1439-18
The fluidity of c2b fell off on set 4, all sets prior to that felt good and crisp
+
C1 – Glute ham raises @ 50X1 x 5-6, rest 45 sec
6-5-5, felt quality of eccentric go on the 6th rep so decided to stay at 5
C2 – Banded pallof split squats x 6/side, rest 45 sec x 3 sets
D – Weight vest lunges x 30, rest 90 sec x 3
Done – hindsight, this a.m. I did not expect my glutes to feel the effects from the lunges, but they’re there.