#3
A1. Xiaopeng Forward. 6-10 per arm. rest as needed
A2. Xiaopeng Backward. 6-10 per arm. rest as needed. x3 ---- 5#, 10 reps
B1. Weighted Pull Up. 3-4 reps. rest as needed. -- 5#@2+2--7#@2+2--10#@1+1+1 (2x)
B2. HSPU. 6-8 reps. rest as needed. x4 -- 8 -- 6+2 -- 5+3 -- 5+2
C1. Archer Ring Row. 10 per side alternating. 1 min rest.
C2. Walk out Push Up. 1->5. 1 min rest. X3
D. Cuban Press. 10-12. 2 min rest. x4 -- 5#, 10 reps
C2: https://www.youtube.com/watch?v=MfbJE_k9v6k ... . BUT... 1->5 means... walk out, do 1, walk back up, walk out, do 2 push ups, walk back up... walk out, do 3 push ups, walk back up.... up to 5.
Notes : My hamstrings and upper back were still super sore today even after a day of rest. Tuesday's exercises were def effective. XIA were good. Shoulders still a bit stiff, but that is the norm mostly! Pulls ups were tough today. Last week I felt a lot stronger. I did these underhand. HSPU were good. The ring rows were TOUGH. I could only do 4-6 at a time, so that took some time. The push ups were good, last set was perfectly exhausting. Cuban presses seem so easy, but they hurt!
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