Row 1k @ 1:47 pace
rest 1min
Ski 1k @ 1:55 pace
rest 1min
Bike 50 Cals @ 440 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x5; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x5; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 25 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 30 seconds x4; rest 1 min
rest 1min
Ski 1k @ 1:55 pace
rest 1min
Bike 50 Cals @ 440 watts
rest 3min
x2 total sets
+
A1. Feet elevated back bridge hold; 15 secodns x5; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x5; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 25 secodns x4; rest 2 min
C1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x4; rest 1 min
C2. Assisted german hangs; 25 seconds x4; rest 1 min
C3. Shoulder extension plank hold; 30 seconds x4; rest 1 min
Hip/Left leg bothering me. Pain in left leg is back.
I did conditioning from Friday morning. the 10/10/10/10. Then did all movement work from Friday and AM and today. All good, upper body feeling good.
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