Touch Toes (side)
Standing Ext; (feet together, reach above head, soft knees, reach back far as
possible-not losing balance)
Prone Strict pull up (back)-from hand to chin over bar
Prone Strict CTB (side)- from hang to sternum to bar
Strict push up (side)- elbows break 90 degree
Strict Dip
(side)
Supine Single Leg Hip Ext (side)-- in spine bridge, kick one leg out so you are in single support- do both legs
Side Bridge (front)--on elbow
+
Knee Flexion
Air Squat (side, front) x 5 reps
TGU; each side
forward Lunge x 2 ea side (front
)
+
A. Back Squat; build to 1RM @ 30X1
B. Rear Single elevated Single Leg Squat (RFESS) @ 30X1; 6RM each leg x 3;rest
2min
C. WT Prone Pull up; find 1RM
+
50 Strict Pull ups for time
3 comments:
goofed up on the side bridges. Thought they were only 60 second holds. Will retest these tomorrow.
A. 275 295, 300, 315
B. 30/6, 20/6, 25/6
30# too hard for left leg, right was fine
20# too easy for left
25# Harder but doable even for the left leg
C. WT Prone Pull up; 20, 30, 40, 50, 60#
+
50 Strict Pull ups for time: 10:45
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