Sunday 091220

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, another 20 with free arms, 10 abmat back extensions, 10 push ups against mid thigh high bar, 10 blue band assisted chin ups, 5 air squats, 5 OH Squats with dowel.

Sunday 091220
Puppies / pack mix
Three rounds for time of:
4 beginner rope climbs
15 Bench dips against bar
15 Squats

Done in 9.35 mins (splits 3.00,3.19,3.15)

Want to push myself a little harder now - think I've been taking the easier route sometimes - as being too scrict with scaling ie if I can't do one part of it I chicken out and did the buttercups or puppies so think I may mix them up a little and try to push more where I can. Hence todays puppies/pack mix - it worked well. More squats next time = pack.

I enjoyed this workout except for the rope burns to my fingers I tried a cheap tow rope last time and that was terrible, tried a good quality toe/boat rope this time and even with fingers gloves on my exposed fingers still got torn up!!! I think it's because the diameter is too small - Think I need to invest in a bigger one.

Cash out:- tried some differently assisted chin ups - I usually have the band horizontal with feet on but because of my height I can reach the bar from the floor so dead hangs with assistance were not happening and to stop it being a weekness as my chins are getting better all the time - I tried to hang a band from the bar and put my leg in it but it wasn't really happening either. I went back to black band to see if helped but not really - I tried 3-4 four deadhang (as much as the band would allow) and pulled for all I was worth but couldn't get any higher than eyes level with bar so slightly dissapointed but it's all the max attempts are progress isn't it.