NOTE:
Weight: 187 a bit fluffy
Time: 58:00
Calories between 2000-2300. Energy still feels good.
0:00 - 10:00
Wrist conditioning routine
Shoulder warm-up
Pull-aparts x 12 x 2
Windmills x 10 each direction
Dislocates x 10
Roll-outs 2 x 10
Swiss Ball Pikes 2 x 10
Scapula rotations x 10
Ring Shoulder Cubans (sit-ups from prone to wide shoulders)
BW x 8
11:00 - 26:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s
20s =
20s =
2s = lost so much strength. Build it back. Legs off arms, hips in air.
3s -1s Legs in air.
3s Legs in air. Good lean.
3s Great set. Nice work.
Try to lift legs off elbows. Time increased a bit but increased pancake time from 30 to 60s.
Go until sets drop below 5s.
27:30 - 41:00
Straight arm static holds (Parallettes and bands)/Superset bench hamstring stretches (5 pulses and 30 s hold on each side)
7 sec = (purple band) lean forward with strong shoulders hips falling
8 sec = (purple band) good quality set. Hips high, good forward lean
7 sec +1s (purple band) same as above
7 sec +1s (purple band) started getting a cramp in forearm. This is why you don't slack off, man.
5 sec = (purple band)
8 sec = (purple band) good quality set. Hips high, good forward lean
7 sec +1s (purple band) same as above
7 sec +1s (purple band) started getting a cramp in forearm. This is why you don't slack off, man.
5 sec = (purple band)
Good sets. Quality. Get to 15s then move to black
Legs held at a 90. Open at hips. Keep back flat and shoulders protracted. Cramps in forearms pretty awful.
42:00 - 58:00
Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
13s =
13s =
13s =
14s +2s
12s +1s
12s +1s
Keep body at an angle and shoulders packed. Easy to hold forever straight up and down.
Wall Handstands/Prone shoulder PVC Presses (face down Y > W) x 5
30s =
25s +5s
25s =
27s +5s
25s +5s
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