A. Back squat – 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%.
This is a challenging rep format, but not impossible. Take it one rep at a time, and recognize that it’s as much mental as physical. Suck it up and get it done.
B. 2×300 m row, rest 2 min between sets – The catch is that you cannot use your legs. Only hip extension and arms are allowed. Lots of people don’t use their hips enough while they are rowing, so this is a way to address that.
C. 3 sets, for max time:
ME ring support (or on a box if your ring support measures less than 5 seconds or so). A ring support in a pushup position is also an option.
ME chin over bar hold.
A) 65#, 70#, 75#, 80# this felt good. Last week I had a hard time with the last set of 6 @ 80# and this time I did 8X80# with no problem. Yippy! Thanks for all the tips Colin.
B) Doing the row with not using legs was a good way of practicing the movement. I’m sure it will help with better form.
C) These were tough. I did 16,11,18 sec. with the chin over bar. Then I tried the ring supports in the air and managed 7,7,14 sec. eek. Not so great, but a good challenge.
D) Finished up with 100 GHD hip Ext.
Good job today ladies 🙂
A. Done. I keep wondering if one will come up that I won’t be able to do, but I keep being able to do it.
B. Verrrry interesting. Took 1:32 and 1:2?. The last part using my legs was TOUGH as my upper body was already exhausted from pulling.
C. Done. 35, 40 and 35 seconds static hold and 10, 8 and 6 seconds for the chin above bar, using blue + thin red band. Wasn’t at all sure I’d be able to hold my chin over the bar with those bands so pleased with that.