Monday, 12/1
Sunday, 11/30
November 29, 2014Tuesday, 12/2
December 1, 2014
Warm-Up
3 Rounds
5 Hanging Scap Retractions
10 Supine Scorpion
5 Scap Push-ups
10 Spider Lunges
5 Quadruped Ext & Rotation each side
Strength – Strict Chin Ups (25 Minutes)
- Weighted: 5-4-3-2-1 (prep w/ 5 BW chin-ups, followed by 3 at light weight)
- Strict: 6 x Near max reps (don’t go to failure until last round)
- Scaled 1: 6 x 2 Negatives (go to 5 Ring Rows if unable to control decent throughout ROM)
- Scaled 2: 6 x 5 Ring Rows (as challenging as possible)
Finisher
3 times through (12 Minutes) of:
- 2 Rounds Tabata Hollow Rocks (scale to Hollow Hold)
- 2 Rounds Tabata Band Pull Aparts
- 2 Rounds Tabata Superman Hold
- 2 Rounds Tabata Band Reverse Curls
0 Comments
I’m a big fan of low rep, weighted chin-up days. Haven’t been there for one in a while! 20# at 5 reps was harder than 50# for 1.
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Have to love getting in an extra finisher with Steve, just for fun. Keep it simple, push-ups and squats, but still painful when the push-ups give out.
In case anyone was wondering, 1 –> 10 –> 1 equals 100. And 18 inchworms.
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I think I’ve made some gains in my shoulder strength, as I was able to make it through 11 really slow and solid negatives and just started to lose it a tiny bit on the final one….an improvement from previous negative attempts. Halfway to a real chin-up!