wrist series from mcG – https://www.youtube.com/watch?v=N3035vpgJuEalso do some lax ball smashing on flexor pronator group, long head of tricep, and lat/teres
this was great!
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A1 – Paused false grip ring pullups x 2-3 (pull to 90 degrees elbow flexion, pause for 1-2 sec, then try to pull chest to rings as explosively as you can from there), rest 90 sec
this warmed up quickly. 3’s across
A2 – Strict ring dips AMRAP (-2) straight into straight arm support hold x 8-10 sec, rest 90 sec x 4 sets
10-11-10-12
Tried to externally rotate on the hold as well
B – Floor press 6 sets of 3, rest 2 min
205-195 x 5
Didn’t not have a spotter and was afraid that I would drop it.
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10 rounds for time
1 rope climb to 15ft
15 cal AB
13:40
Did on good ol Schwinn airdyne with minimal measurables
Plan was 45 seconds at 67-70 rpm’s. Rope climbs felt better this week not rushing it. Bike was horrible towards the end because I wanted to pedal faster but didn’t know accurate time so just had to endure the 45 seconds
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Easy bike 12 min
done