A. Close Grip Bench Press – Build to 3RM + 1×3@90%
B. Body weight strict pullups x 3 max sets : rest 2:30 between
C. 500m row x 7; rest 2 min *high % aerobic efforts here. Find that place
D. Upper Gymnastics Skill Work – 10 min. Gymnastics studs , get creative
E. 5 rds – NFT
12-15 rear band Scap squeezes
10-12 good mornings light weight
30′ waiters carry each arm
15 weighted Situps
30′ Samson lounge stretch
A. CGBP: 110#x3 + 100#x3
B. Strict Press: 85#x3 + 75#x3
C. Strict Pullups: 6 (chin up), 6 (switch grip), 5 (switch grip)
A- did bench this week already so changed it up a bit and did close grip 3rm with pause on chest
275 then 90% at 250
B- strict pull-ups
24/16/14
C- row repeats
1:48(warmup after 2 hr drive to ny)
1:40/1:39/1:38/1:38/1:40/1:42
Tried for negative splits first 5 rounds
D- completed
E- will do gymnastic stuff tomorrow to move body around
A. 255# went to 270# and failed my 3rd rep then 235×3
B. Strict pullups 27/18/18
C. 1:47.6/1:47.4/1:46.4×4/1:42.9
D. Gymnastics work did some HS walk work and got 3 back uprises linked together plus a back roll to support!
E. Gonna do accessory Tm