Sunday 15th May 2016

Gym

Elements finger, wrist, shoulder and stick

2 x push ups / 2 x scapular pull ups
4 / 6 / 8 / 10
No rest

Shoulder dislocates
10 x ES
10 x forward/back

3 x 5 x pull ups
1m

5 x 5kg pull ups
2m

3 x 6 x 10kg pull ups
2m

3 x assisted OAP’s ES
Just trying in response to a YouTube comment!

2 x 3 x explosive pull ups
Farkkkk my hands hurt today! WTF. Sore callouses :(

3 x supinated grip STC
Will rep tomorrow

6 x 10s FBTFL holds
1m30s

3 x 4 x archer pull ups ES (B2B)
1m30s

3 x 5 x TFL pull ups
1m30s

5 x straight arm leg raise to vertical to FBT FL slow lower (singles)
1m30s

 

Run

Long Run. Not too bad but calves and hamstrings crazy tight. Time for a big stretch session.

Distance: 19.0km
Moving Time: 2:00:02
Pace: 6:18/km
Elevation 267m

Strava

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