A – Strict press x 2 @ 145-150 immediately into AMRAP (-1) push presses. rest 3 min x 3 working sets
12-11-12 – the first set might have had 2-3 more in the tank, 2nd one maybe 1-2 more, and the last might have been close to the limit
B1 – 1-arm landmine sots press x 5-6/side from deep squat, rest 30 sec bt arms, 90 sec after both
Really good stuff, hard but I loved it, @ +20
B2 – Tucked front lever hold with alternating single leg extensions x 4-6 (2-3/side), rest 90 sec x 4 sets
It was much easier to extend the right than the left. Went with 4 as I felt my quality was much higher there
+
10 rounds, not for time, vest
5 strict pullups
10 HR pushups
20 box step overs @ 20in
Man step overs take forever
+
C1 – (Lat pullover x 1 + skull crusher x 1) x 8 reps of this complex with single DB, rest 60 sec
50’s
C2 – Supinated grip top half only strict pullups x 5-6 reps, rest 60 sec x 3 sets
These made me feel like the guys I shake my head at in globo gym
12/12 – OFF
12/13
warmup series for MU x 1-2 times through
+
Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)
Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)
1-1/4 strict ring dips x 5-6 reps (full strict dip with good depth at bottom, then extra quarter dip at the top for extra tricep stress)
First off – holy poop my triceps are so sore from the pull up/skull crusher complex
+
A – Ring MU beat swings x 5-6 sec + 2 ring MU transition only + 2 ring MU + 4 strict dips, rest to recovery x 4-5 sets for quality for the day, protect hands
First 3 sets were good, then 4th set I started overthinking it. I’m sure I was starting to get a little fatigued in it, but definitely put attention and detail into the wrong things and then lost focus. But had some eyes watching me and had some good coaching cues to work on after these sets and it felt a ton better. Mostly it was trying to stay hollow longer, and the other big one which makes me lose connection with the rings was jumping straight up to the rings as opposed to jumping into them. Another step I took was not trying to be too fast out of the dip, pausing for a brief moment at the top to make sure I’m in control not the swinging of the rings and this helped big time. I think I am going to do some tomorrow to make sure the muscle memory carries over
B – Straight arm ring support hold with alternating knee raises x 10/side, rest 2 min x 4 sets
Holy cow 20 total got hard
C – Banded strict press x 8 with 2 sec hold at extension, rest 2 min x 6
Accidentally set up the bands a little lower this week and that made it so much harder. 55×2, 60×2, 65×2
D – Wtd ring lean away pullups with slow negative x 3-4, rest 2 min x 6
3across – hands just felt raw from the work on rings so I didn’t fight for the 4th rep
E1 – Dbl DB reverse flys from chest supported position x 12-15 x 3 sets, rest as needed
10’s
E2 – Elbow on knee DB external rotations x 10/side @ 30X1 tempo x 3 sets, rest as needed
15 – super stoked about how the shoulder felt with this load