A – Exaggerated arching hang into dead hang x 4-5 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)
Done – positions felt a little better today than last week, just felt stronger in them
B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec
5 – 4 – 4
B2 – Strict C2B AMRAP (-1), rest 30 sec
4 – 4 – 4
B3 – Band assisted strict C2B AMRAP (-1) into Band assisted chin over bar pullups AMRAP (-1), rest 4-5 min x 3 sets
7+4 – 6+4 – 6+4
C1 – Strict HSPU AMRAP (-1), rest 30 sec
10 – 9 – 8
C2 – Kipping HSPU AMRAP (-1), rest 30 sec
12 – 11 – 12
C3 – BB shoulder to overhead @ 115lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets
15 – 14 – 12
D1 – 1-arm DB bench press x 10/side, rest 15 sec bt arms, 60 sec after both
done @ 50
D2 – 1-arm DB bent over row x 10/side, rest 15 sec bt arms, 60 sec after both x 3 sets
Done @ 70
Really pleased with todays session. I wasn’t super jazzed up about it too much. Did a ton of yard work yesterday and was out in the son all day so had a pretty nice sun burn as well so didn’t have huge performance expectations from today.