6.14.19

This got cut way short – parents were in town all weekend and I just didn’t get in early enough to get through most of this. I did A. C1. and C2. Fully prepared to see that Burpee workout repeat next week 🙂 and looking forward to it! I was also feeling a bit tired so I think my body welcomed the extra little bit of break. 2 yoga sessions this week on top of those 2 extra sessions last week, my upper body was feeling it by the end of this week.

A. AMRAP-1 floor pullups @51X1 w/ feet elevated on 12-20″ box w/ 3 sec hold chin above bar x6, rest as needed
*1. tuck pelvis 2. retract scaps 3. pull
**3rd video: https://www.instagram.com/p/BsGtoGZhd3C/
***note tempo increase

=3/3/2/2/2/2 – Felt good, felt lats working, that tempo is hard I’m trying to really stick to it and keep myself honest and not care about how many reps but really keep the tempo quality.
B. Accumulate 105 sec. pegboard isometric grip hold (pegs even)- break up and rest as needed
*add a 10# DB pinched between legs this week
C1. AMRAP-1 parallette pushups @ 3333 x4, rest as needed = 5/5/6/5 – These felt really good
C2. 8-10 prone lat sweeps in pull-up grip- add 5-10# this week x4, rest as needed = Did 10 reps each set, felt good – these tend to always feel pretty good.
*Follow sequence: Retract scaps + lats tight + sweep
**https://youtu.be/e4Ga76mE93o
D1. Ring support hold- AMSAP x4, rest as needed
D2. Bottom of the ring dip hold AMSAP x4, rest as needed
D3. 1.1.1 HSPU negative as slow as possible x4, rest as needed
*rest 15-20 sec. between reps- film a few of these
+
4 sets:
8 burpees
6 BFB
4 BBJO @ 20″
4 min ski erg @ moderate pace (find the fastest pace that you can recover at)