9/16
A1 – Dbl DB bench press x 8, rest 1 min
50-60-70-70 if the progression is going to 10, if I just focus on lock out i can get 10, but today if i brought the db’s to contact at the top of the rep 10 would’ve been a grind
A2 – Single DB on back box step ups x 16 alternating, rest 1 min x 4
50 across – a lot more in the tank here I’m just really slow on my rep speed here.
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For time
10-9-8-7-6-5-4-3-2-1 reps of
Chest to bar pullups
Dbl Db hang squat cleans @ 50lbs per hand
10:24 – thoughts before I started. A little intimidated with the total number of chest to bars to start the workout… was more concerned with the cleans for the grip to effect the pull up. This is a scenario where I should’ve had a plan, but being in “traianing” i thought just figure it out, but I also think my confidence is down with CTBs right now so i’m always afraid to have a plan when my confidence is lower……workout execution….CTB ub sets in the 10, 8, 7,6 &5….broke the 9’s because i tried to make my fastest transition. Also broke db sets up until the 5’s down. Could’ve been more aggressive there but was a little worried about that carryover and the heart rate went higher with the dbs than it did with the CTB which i am super happy about, normally my heart rate goes through the roof with pull ups. When i got to the 4’s on pull ups, i started going single, and that was mostly to minimize rest/transitions. Had I considered going whole set there I might have taken a little longer to start my set but just thought that route i’ll just grab and go.
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A1 – Single leg parallette L-sit x 10-15 sec/side
A2 – Single leg GHD sorenson hold x 10-15 sec/side
A3 – Banded pallof lateral walkouts x 6 reps/side
A4 – Supine leg whips x 4 reps/side (high hips throughout), rest as needed x 3 sets
10 sec on L-sit, 10 the first set on sorenson until i adjusted the ghd set up and then went 15.