AM
A1 – Speed bench press x 3 reps, rest 45 sec
155
A2 – Wtd pullup x 3 reps, rest 45 sec x 6 sets
45
B1 – Strict ring dips x 8 reps with turnout at the top, rest 45 sec
I was apprehensive here but i felt no pec pain under the strict controlled movement so I’m excited about that.
B2 – Banded pendlay rows x 8-12 reps, rest 90 sec x 4 sets
tried to hold at top, 10 across – blue bands – 75 on bar.
C1 – Snatch grip prone lift offs x 4 with 2 sec hold each rep, rest 45 sec
135
C2 – Seal crawl with feet on sliders x 50ft (active protraction and hollow position), rest 90 sec x 4 sets
no sliders so I had to get super creative.
D – Band pull apart super series
done
PM
Thorough running warmup
+
8 sets
Run 200m
8 burpee box jump overs @ 24in (or burpee tuck jumps if at home)
rest walk 90 sec
1:30
1:26
1:31
1:33
1:34
1:32 – really tried to push the run here. Died on burpee
1:34 – games the run to try and catch up in burpee – no luck
1:38 – just died
Luckily got to use the true form today with this lovely rainy day here.