A – Chest to bar pullups – 6 sets of 5 unbroken reps for time, rest 1:1 x 2 sets
1:12 & 1:56 – felt a little spastic and rushed in the first set. Didn’t have a plan, drop down and get back up quickly. It was around set 5 that I could feel I needed to take a short break. And then the last 10 and was conscious of the whole second set that I was pulling before my hips opened. Tried fixing it mentally but was pretty spent at that point so was hard to conserve that energy in set 2. Next week I’m going to focus more on being fluid and smooth and less about my time, which will probably help overall in the big picture
B – Strict HSPU x 5 + Kipping HSPU x 15 for time, rest 4-5 min x 3 sets
30-29-43 – on set 3 I could feel the fatigue really kicking in so I can wanted to slow my reps down and not short change any good rep range of motion standards
C1 – Dbl DB top to top alternating bench press x 12-16, rest 1 min
16 @ 50’s per hand
C2 – Dbl DB top to top alternating bent over row x 12-16, rest 1 min (non-working hand rests at top in elbow flexion)
Took a little bit of mental coordination to get it. 16 @ 50’s per hand
C3 – BB landmine rotations from tall kneeling x 16 (8/direction), rest 1 min
Toughest of the superset
C4 – Empty BB turkish situps x 8 + Empty BB hold with flutter kicks x 16, rest 1 min x 3
I suck horribly at these – the sit up that it
D – Banded series for shoulder care
done