This morning was a decent workout. Changed some of the stuff, particularly the warm-up, and added some other stuff in. I am traveling for work... jumped into a class workout at a gym and then did my strength stuff afterwards... overall was a good session.
A) Every 2 for 12 (6 sets) of:
Strict Weighted Pull-up x 3 reps
B) For time:
22-16-12-8-2 DB Box Step-Overs (24/20" w/ 2 x 50/35#)
11-8-6-4-1 Strict Ring Dips (from muscle-up station)
-9:13
C) Adduction Bias RNT Single Arm KB Rack Squat
22X1; 6-8/side; rest 60sec between legs x 2 sets/leg
*Positional Strength Work
*Building LOAD from previous weeks - Positional focus
-Complete, 1 red band w/ 44# KB
*Positional Strength Work
*Building LOAD from previous weeks - Positional focus
-Complete, 1 red band w/ 44# KB
D) Box Squat
21X1; 2,2,2,2,2; rest 2-3mins
*Increase load each set - make only last SET TOUGH
*Box Height is such that when seated thighs are parallel to floor
-Complete, went 275#, 295#, 305#, 315#, 325# ... didn't push the loading much, as I was feeling part B ... accumulated good reps though.
*Increase load each set - make only last SET TOUGH
*Box Height is such that when seated thighs are parallel to floor
-Complete, went 275#, 295#, 305#, 315#, 325# ... didn't push the loading much, as I was feeling part B ... accumulated good reps though.
E) Contralateral KB Rack RNT Step Up
31X1 6-8/leg x 3 sets; rest 60sec between legs
*Continue to prioritize the forward leg and NOT driving up off the back leg.
*Box height is just below the knee
-Complete, used 1 red band, no loading... just worked the positions and got in 8 reps each set... these have gotten a lot better for me, starting to feel much more natural.
*Continue to prioritize the forward leg and NOT driving up off the back leg.
*Box height is just below the knee
-Complete, used 1 red band, no loading... just worked the positions and got in 8 reps each set... these have gotten a lot better for me, starting to feel much more natural.
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