Wednesday, November 16, 2016


Wet errands Ride where I managed to leave my bike helmet at B&Q. Shite.

Speed 16.8km/h




10 min warm up including scapular pull ups and scapular push ups

15 mins free HS practice. Not bad but always over arching

10 x kneeling ab wheel rollout

3 x 10 x band assisted full rollout

2 x band assisted explosive MU (cable machine)
3 x band assisted

4 x 2 x kipped ?!!
Have I finally learnt? Feel like a frog having a big poo though :/

Assisted MU on machine
3 x 3 x 11.3kg
90s rests

3 x slow negatives at 11.3kg
60s rests

Forearms and wrists tired and hungry so that’s it.

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