Thu 10/18:
Mobility work for internal rotation + neck stretches (shoulder down & back; anchor arm; lean head away 30 sec/side + turn head and look into armpit 30 sec/side
A. Strict Muscle-Ups: 5 x 2-3, rest 2:30' 3 unbroken reps each round
B. Ring Sequence: 2 x one sequence*; rest 5 min Video of first round below; range of motion was less than ideal as I watch it. I like these and my shoulder feels good afterward.
* new sequence is: amrap kipping Muscle-Ups** + amrap Ring Dips** + max L-Sit + 3 Skin-the-Cats + max Tucked Front Lever hold
**ensure you don't fail here, b/c you'll need to complete the rep to be in place for the following movement. Judge your fatigue carefully…
+
Airdyne 3 min @Z1 complete
+
Airdyne 60 sec @85% aerobic/60 sec @50% x 10 complete; maintained 78-80rpm each 85% round.
+
Accumulate 4 min in FLR Completed in 2 sets; 2min each
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