A1. Back Squat: 3 x 3,2,1; rest 3 min 335, 385x1, 405(f)
A2. HSPU: amrap in 90 sec; rest 3 min 5,5,5
B1. Strict C2B Pullups: 3 x amrap @20X0, rest 90 sec 7,6,6
B2. Wtd Bar Dips: 3 x 4-6 @20X2, rest 90 sec 80x5, 89x5, 100x4
C1. Internal Rotation Stretch: 3 x 15 mini-reps/side, no rest completed w/ 100lb kb on shoulder
C2. Ring Support, rings turned out: 3 x amsap(-5); rest 60 sec approx. 30sec each round
I was able to do 5 strict hspu's in a row, but when I would kick up for another set I felt very weak; as if the shoulders were not "packed" to provide a solid pressing foundation. I would get part way through the eccentric phase of the movement and would collapse the last couple of inches.
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