1.18.20

STRENGTH:

 

A. Wall facing hs hold; accumulate 3 min for quality

 

Did these in :20 increments really trying to focus on quality. Was able to get nose all the way to the wall, better than usual

 

B1. Single arm ring plank; 30 seconds x3/side; rest 30 sec

 

Completed, but had to break rounds 2-3 into :20+:10

 

B2. Single arm ring row; 10 reps x3/side; rest 30 sec

 

Completed

 

B3. Single arm weighted passive hang; 20 seconds x3/side; rest 30 sec

 

Played around with doing shorter bouts (:05-:10) unweighted and longer attempts with a tiny bit of band assistance.

 

C1. Rear foot elevated DB split squats; 10-12×2/side; rest 1 min

 

30lbs x10 for both sets. Can still increase here

 

C2. Weighted 2 sec pause pistol squats; 10 reps x2/side; rest as needed

 

Used 8kg to a bench

 

D1. Plate pinch carry 30 sec into fat grip/towel hang from pullup bar ALAP x2, rest 1 min

 

25lbs plates + fat grips on bar. Limiter was fat grips rotating while I was hanging!! Was able to hang around :20 each round

 

D2. Dbl KB front rack carry 30 sec into 10 Dbl KB front rack reverse alternating lunges (5/side) x2, rest 1 min

 

16kg, 20kg