A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec
45 across. Had to fight not to lose good midline position in the left arm.
A2 – 1-arm ring rows x 6/arm, rest 30 sec bt arms x 4 sets
Liked this single arm work. Kind of played with pronated to neutral through the pull on a couple of reps on a couple of the sets.
+
B1 – Banded tricep pulldowns x 10-12, rest 1 min
12 on all 4
B2 – PVC banded lat pulldown x 15-20, rest 1 min x 3
15 on all 4 but underestimated the difficulty that reps 10/11 – 15 got to be.
+
C – 20 controlled shoulder touches in butt to wall HS, rest 90 sec x 4 sets
Just could not do these with my butt to the wall. I have a friend who is a former high level gymnast and I am going to see if she can help me with this.
Did shoulder taps facing the wall.
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D – Airdyne 12 set HARD, 48 sec slow spin x 6, rest walk 3 min x 2
This sucked from the 3rd round on. Maintained 1000+ watts on all 12 s cons intervals except for 2 in the 2nd set.