Warmup
Full & Minimal Gym
A. Armbar + Bent Armbar: 2 x 30 sec + 30 sec/side; RAN
B. 5 rounds for quality:
3/3 Mixed Grip Chin-Ups (RAN b/t grip switches)
5 Piked Pushups or Box HSPU @31X1 + 10 sec hold last rep
3/3 DB Windmills @2 sec holds each rep
C. 4 rounds for range:
5 Kneeling Arches
5 Wide Grip Pullovers @3 sec hold each rep
5 Supinated Grip Arch Hangs
10 sec Elevated Bridge Hold
D. Side Lying External Rotation: 1 x 1 min/side @3020 tempo
Great workout. I thought I might need to weight the mixed grip chins but the bodyweight ones got hard pretty fast. 🙂 The bridge with my feet on the chair felt good.
Chin-ups got tougher than expected!
Box HSPU on a couple of the rounds, felt good.
20, 25 lb on Windmills
I did the range work yesterday, I’m taking tomorrow’s range work for a test session later today.
ER – right still weaker, had to pause x 2.
chin-ups felt good
Alternated HSPU and pike… I have a hard time getting vertical on the HSPU
53kb windmills
Range work : looong way from touching my head. Bridge hold is a no go for me… don’t seem to have the should mobility today.
A. Straight Arm bar almost flat to ground. 5# db. bent 5#db
B. No pull up bar so 5×7 reps at 35# rows
Pike push up very difficult,
especially on shoulder. Any
recommendations?
Windmills. 3 sets @15# 2 @25#.
C. Arches good but quads tight from last workout. Pull overs good. Cobra @ 20 sec hold. Shoulder bridge.
D. Rotations. 5# db
Chin ups – 10# weighted on rounds 1 & 5
20in box HSPUs
20# windmills