A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 4 setsEmpty barbell with two small bands, should’ve asked if you want some true accommodating resist Ian even, but with the band stretched that far, I feel like I would be on tension the whole time regardless. Tried one small band and loading the barbell, but also wanted to try this route. I know as with the two bands it’s harder to have definitive measurables if its too challenging to ever put load on the bar, so I will keep that in consideration
B1 – Parallette HSPU negatives x 3 @ 3-5 sec eccentric, rest 5 sec bt, 15 sec after 3
B2 – Strict HSPU AMRAP (-1), rest 30 sec (stop when you lose speed on the concentric)
6-4-2
B3 – Kipping HSPU AMRAP (-1), rest walk 3 min x 3 sets (maintain rhythm, stop before failure)
8-6-5
without fancy technology there is no easy to measure how much I was working on the eccentrics, but I was around the 5 second negative, this also made me feel a little queasy, I’m sure it was from creating such high levels on tension and intrabdominal pressure. Needless to say, this made the remaining handstand work feel like a labor intensive shit show. I know this will help my capacity here for sure, but holy shit it was hard.
C1 – 1-arm alternating KB sots press x 4/side (can elevate heels as needed to provide balance), rest 90 sec
Stayed at 26 across and worked on the tension and rigidity in the positions I need to improve
C2 – Dbl KB supinated grip bent over rows x 8-10, rest 90 sec x 4
35 across, felt more disciplined with proper tempo and technique at this load vs the heavier loads I tried.
D1 – 1-arm ring rows x 4-6/side, keep torso square, rest 15 sec bt sides, 60 sec after both
Solid
D2 – Supinated grip chin over bar hold ALAP into slow negative x 10-12 sec, rest 60 sec x 4 sets
I didn’t hold too long, right around 10 seconds the elbow started feeling hot, so on the negative I went to more of a lean away on the eccentric which felt less intense discomfort
E1 – Ring fall throughs from tall kneeling x 3-5, rest 1 min
Done
E2 – Banded hollow pull throughs from tall kneeling x 5, rest 1 min x 3 sets
Done