11/6
3 sets easy effort, little faster with each as you go
Row 350m
Ski 350m
+
Upper body prep x 3 sets, rest as needed
Wall walk x 1 + Belly to wall HS hold x 15 seconds with controlled breathing
1-arm overcoming isometric in shoulder flexion x 10-12 sec/side
Banded top-arm rows from side plank x 5/arm
Band assisted tucked front lever hold on low rings x 15-20 sec
+
Ring/OH strength work x 3 sets, rest as needed
Foot assisted segmented strict RMU x 3-4 reps
I would rather see a video of a real human like you doing this as opposed to Pamela. Every time I watch any video of her I have to remind myself that this will not be that easy.
Dbl DB chest flys x 6-8 light reps with a good squeeze into adduction each rep
Alternating lateral weight shifts from belly to wall HS hold x 6-8/side (can start with just pressing to fingertips on-non working hand, then if moving ok can shift towards alternating hand lifts or shoulder taps)
1-arm DB seated sots press x 5/side, light to moderate
+
3 continuous rounds @ 88-91% effort
8 cal ski erg (900-950 cal/hr)
25ft HSW
rest 3 min x 2 full sets
5:48-7:24 – I really felt stiff in my upper back, the good thing is I felt strong and stable being inverted but when trying to move I felt it would take 4 hand steps just to move 3 feet leading to way too much time under tension. Another good win is my wrists felt good being inverted, the other major limitation that I felt, when trying to move my legs i had a hard time dis-associating my hips/legs, i felt my back overextend instead of the ability to let my legs move over
+
3 continuous rounds @ 88-91% effort
8 cal row (1050-1100 cal/hr)
6-8 toes to bar
rest 3 min x 2 full sets
2:40-2:44
+
4 sets
1-arm top to top alternating DB arnold press x 6/side (non-working hand stays locked out at top)
10-12 sec hanging L-sit with straight legs and toes pointed (as high as possible
rest 2 min bt sets
I sucked at the hanging L-sit too….first one I held for about 10 seconds, then the following sets I took a cluster approach and the last one I fought for a 10. 25’s on the Arnold, and I can really feel where my restriction is around my shoulder blade/scap region when holding db’s overhead and only on right side.