Primal LHT 7

Warm up:- spealler, 10 wall balls, 5 push ups pin 5, 5 pull ups 2 leg assist, 5 OH press @ 7kg, 5 curls @ 7kg

Primal Workout LHT 7

Push ups against bar pin 5 x 25 - (5-5-5-5-5) outside shoulder width
Chair assisted pull ups x 15 - with box 1 foot away
Air squat x 50
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide = PR
Plank hold x 90 secs hold - on push up bars managed 70 secs = 10 sec PR
Hand / feet side plank x 45 sec hold each side - on push up bar - managed 30 secs right, and 30 secs left = PR

Push ups against bar pin [del]5[/del]4 x 25 - (5-4-3-3-3-3-2-2) outside shoulder width
Pull ups - PU Rev assist top x 15 - (5-3 -5 chins -2 chins)
Air Squat x 50 (timed done in 2.38 secs)
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 50 secs = PR
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 20 secs left, and 20 secs right = PR


Stretch and foam roller

Push ups 5x5 reps felt better and done quicker, much better not going to failure. Redo next time then increase the reps 6-5-5-5-4 then 6-6-5-5-3 then 6-6-6-5-2 then 6-6-6-6-1 then 7-6-6-6 etc

The second set of push ups were planned for pin 5 but I didn't adjust it after the EJ Press so I actually did them on pin 4 although I didn't realise till I was about start 24th rep!! I thought they were tough after those plank holds but lower down would make them even tougher!

Last 6 reps of ins set of EJ press were tough so redo them next time.