30 strict pullups for time
2:12
10 sets of 3 – had 18 right around 1 min mark
+
A1 – Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 90 sec
10/6/4 — 9/4/3 —7/4/2
A2 – Parallette L-sit – accumulate 45 sec in as few sets and on as little rest as possible, rest 90 sec x 3 sets
First set was the best I did 12/11×3 – as the time became less and less on set 2, I wanted to see if the accumulated time in a quicker fashion had a bigger effect on the hspu, so as soon as I started to feel like I was going to lose good positon, I tucked 1 leg and then would go into a double tuck to try and hold lockout from triceps longer.
B1 – Filly lunge x 50ft (one arm front rack one arm overhead, switch at halfway), rest 30 sec
Done – I feel in control for the first 25ft no matter which arm I start with but as soon as I switch arms I feel by the next 25ft my heart rate sky rockets
B2 – (Strict pullup + push away to tucked front lever + controlled negative to dead hang) * 2-3 ‘reps’, rest 90 sec x 5 sets
3 reps per
C – Archer switches from isometric ring row hold – 4/side overhead and 4/side lateral, controlled movement throughout, adjust angle as needed to control the movement (example vid but start with an overhead reach first then do these lateral reaches –
Overhead felt a little akward and not as natural
D – Dbl DB reverse flys from chest supported position x 10-12 x 3 sets, rest as needed
12 reps @ 10lbs
E – Elbow on knee DB external rotations x 8/side @ 30X1 tempo x 3 sets, rest as needed
5 pounds on left arm – 10 on right – first set it was painful to express X so I went to about a 1 sec concentric and as the reps progressed I was able to move quicker.