B1. Banded Front Lever; 30 sec x4, rest 75-90s - Done. Used 100# band tension. These are tough to maintain. Really have to focus on recruiting lats. Did more lat activation prior to this (DB lat pullover & banded "A's").
B2. Dragon Flags; 6-8 x3 (5 sec eccentric), rest 75-90s - Completed 8 reps each set. Not able to string reps together consistently. Core doesn't feel strong enough. Great mashup b/t both movements. Midline was feeling it.
C1. Reverse Grip wtd. Dislocated; 8x4; rest 1m (SLOW) - Completed w/ 5#. Right shoulder is tighter.
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x4 sets; rest as needed - Done.
+
20min EMOM:
Min 1: 100' Sand Bag Carry
Min 2: 30 Sec Hollow Rock Continuous
Min 3: 100' Yoke Carry (or barbell, weight should be light)
Min 4: 20 Sec Side Plank/side
This was fun OTM piece. Core integrity seems to be improving. Feel like I am bracing more I was in the past.
What is the overall intention for today?
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