Warm up:- Spealler, Wallballs, 10 situps, 10 back
ext’s, 5 mountain climbrs, 5 push ups on knees, 3 hollow body, 3 hollow
body rocks.
Chin ups 5’s (PU revolution assited)
9 @ top PR
5 @ 1.5” down PR
Deadlifts 5’s
10 @ 10kg
8 @ 27kg
6 @ 37kg
5 @ 48kg / 105lb
$ out
After reading my first few wods after digging out my notebook - tried some beginner body rows (inverted with bar in rack)
Bar at Pin 5, knees bent 90 degs x 1-3-3
10 push ups @ pin 5
5 bar dips at pin 5 knees bent
5 ring dips - blue band assisted
Stretch and foam roller inc bridge work and 2 full push ups
Chin ups 5’s (PU revolution assited)
9 @ top PR
5 @ 1.5” down PR
Deadlifts 5’s
10 @ 10kg
8 @ 27kg
6 @ 37kg
5 @ 48kg / 105lb
$ out
After reading my first few wods after digging out my notebook - tried some beginner body rows (inverted with bar in rack)
Bar at Pin 5, knees bent 90 degs x 1-3-3
10 push ups @ pin 5
5 bar dips at pin 5 knees bent
5 ring dips - blue band assisted
Stretch and foam roller inc bridge work and 2 full push ups
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