9:00 am
AD/Cycle - 20min @ EN1 (120-140)
AD/Cycle - 15min @ EN2 (140-160)
AD/Cycle - 10min @ EN3 (160-170)
+
Mobility - 15min (focus on ankles/hamstrrings/groin)
Good stuff this morning.
5:35 pm
2x Pillars Series #1
Single Leg V-ups x15
V-up x15
Glute Bridge x15
Seal-Roll x15
+
A
Strict Lean-away Pull-up @4111 - 6,6,6,4,4,4; rest as needed
B
Inverted Bar Row - 15,15,15,12,12,12; rest as needed
C
Banded Shoulder Press - 6 x AMRAP UB; rest 90sec (loop a small band around each foot & press independently)
Result: 32 / 31 / 28 / 20 / 16 / 17
Boy this was a freaking burner and really tough. I used the thin red bands here.
D1
Banded Y (low scap exercise) - 3 x 15-20; rest as needed
D2
Banded W (external rotation / scap retraction) - 3 x 15-20
Not too much wrist discomfort today. Then again, I didn't really put it through much extension. I did do a front squat with an empty barbell and it hurt quite a bit. I came to find, tonight, that I can do push-ups and burpees so long as my hands are in a fist. I can't do them fast, but I can do them. The reason I did them was for demonstration purposes for our 101 class.
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