Better Sam

Gymnasticals

5×5 Bulgarian Split Squats, 4s eccentric
Superset with
5×5 Harop Curls, 4s eccentric

0, 20, 40, 60, 60#

AMRAP in 20 Minutes:
2 eccentric chin-ups, 15 seconds
2 eccentric dips, 15 seconds

6 rounds. A little short on the eccentric timing and toes to ground on ring dips.

AMRAP in 12 Minutes:
4 ring rows, top of ring at nipple height / feet one foot in front of rings, 3 second negative
4 protracted push-ups on 20″ boxes, 3 second negative

7 rounds.

Elbow Rehab
3 rounds:
20 Sandbag Curls, 20#
20 Sandbag Reverse Curls, 20#
5 Cuban Rotations, 2×10# Sandbags
0:30 Isometric Sandbag Hold, 1″ above front rack

Then 2 extra rounds of CRs.

This entry was posted on November 24, 2015 at 10:21 pm and is filed under Workout Log.