Wednesday
A1. Strict Neutral Grip Pull Up (rings). 4-6. 1 min rest.
A2. Single Arm Neutral Grip DB Bench Press. 6-8 per arm. 1 min between arms. 1 min rest. x4 - 20, 25#
B1. Wall Facing HS Hold. 30 secs unbroken. 1 min rest.
B2. Face Down Chinese Plank. 30 sec unbroken. 1 min rest. x4
+
Row 750m
1 min rest
x4
3:28, 3:30, 3:32, 3:30
(first 100m of each set "all out" and then the rest "moderate" but not "easy".)
B1. tops of feet & nose on wall, toes reach towards ceiling, but hip stays off wall
B2. https://www.youtube.com/watch?v=jwv7C5bnvQo (starts at about a minute... hollow body
My shoulder/collar bone were hurting some today. Everything was good. Plank was strange at first. Handstands hurt my shoulder, but I found a better position with arms that made it ok for the 30 sec. The row was def tough. I was below 2:00 for the first 100, then tried to stay below 2:30 for the rest.
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