A1. Weighted Ring Dip; 6 reps; rest 30s
A2. Weighted CTB Pull Ups; 6 reps; rest 2:30 x 4 sets
Done w/ 20lb for dips and 10lb for C2B. I don't think I've ever done weighted C2B, or if I have it was trying 1 rep with a small amount of weight. The last 2 sets were very tough, and I only got 5 reps on the last set. Ring dips also got challenging but not as much as the C2B.
B. Strict HSPU; 1.1.1.1.1; rest 10s/3 minutes x 4 sets
Done. 1st set was rough - I might not have been properly warmed up or was just tentative for some reason, sets 2+3 were really solid, and then set 4 was harder again. But got through them all. Narrower position continue to be better.
C1. Skull Crushers @30x1; 10 reps; rest 30s
C2. Legless Rope Climb - start at standing position and do 1 pull each arm so only 2 pulls total each rep; 2-3 reps; rest 30s
C2. Hollow body hold; 40s; rest 3 minutes x 4 sets
Done w/ 20lb each hand for skull crushers. Legless I did 1 pull each plus controlled reverse x 3 each set.
OVERALL: Good day, HSPUs didn't feel quite as easy overall as I wanted them to but still got through them. Everything else was solid. I also did some easy spinning on the AB - I can sit pretty well now (except for really hard surfaces) and can spin easy. I set my road bike up on the trainer at home - since I can adjust the resistance on it, that will be a good way to work on spinning as things improve and I can do more fast cadence/light resistance work than what I could do on the AB.
Solid day of upper body work.
ReplyDeleteGoing to try to build volume on HSPU slowly while still getting some good 'density' work in which is why we've gone to clusters. Forcing you to do 1 rep quickly as well as getting 20 total reps in this week and we will move to 1 more rep each set next week which will also increase both intensity and volume since each set will be harder and you will be doing more work over-all. Expect these to be challenging as you are completing close to your 'amrap' max in a VERY short amount of time.