December 28, 2015

Hey B! Merry Christmas to you too:) It's been a busy week here with family - everyone here until NYE. Lots of food:))) Hope you were able to take a bit of a break!

Good warmup today with Scap Routine and shoulder mob.

A1. Pike hspu on box @20x2; amrap unbroken x6; rest 1 min
A2. False grip strict pull ups; amrap unbroken @11x1 x6; rest 2 min

• Set 1: PHSPU x 12 UB + 2 FGPU (still hard to stay in FG)
• Set 2: PHSPU x 9 UB + 2
• Set 3: PHSPU x 8 UB + 2
• Set 4: PHSPU x 8 UB + 2
• Set 5: PHSPU x 8 UB + 2
• Set 6: PHSPU x 8 UB + 2

B1. Ring dips; 6-8 reps + 5 sec support hold x5 sets; rest 2 min
B2. CTB pull ups; 10-12 reps x5; rest 2 min

• Didn't feel super fresh on these today - having a sharp pain in left elbow (tendonitis?) 
• Worked on trying to get C2B butterfly - worked in sets of 3 UB
• Attempted to externally rotate best I could on 5 count hold at top - couldn't get to 6 reps
• All sets basically 4-5 Reps w/ 5 Count Hold + 9-12 C2B Pull UPs

C. Hanging L holds; amsap x4; rest 2 min
D. DB side bends; 15-20x4; rest 1 min bw sides

• All sets done L-Sit Hang for 10 SEC + Bent Knee Hang for 10 SEC
• All DB Side Bends done 15 Reps w/ #40 each side

+
30min of EN2 Work (airdyne, row, etc @ 140-155 BPM)

• Done with 5 MIN ROW + 5 MIN BIKE x 3 SETS