Workout of the Day 11-16-10

Warm up
Jump rope
pull ups on hangboard (about 2x7)
PPP ups (about 10)

BtGB workout (pushing muscles)
4 giant sets
Ring Dips X3
PPP X5
FL X3 (5 sec holds)
One Arm Pull Ups X2 each arm

Good workout, felt tired after every set.
I really like the PPPUps, they seem to target lots of the pushing muscles of the upper body.

BtGB Work of the Day 11-02-10

WARM UP
jump rope 5-10min
shoulder dislocators
****10 pull ups on hangboard (pull up pass chin, like a muscle up)
10 push ups on rings

FSP
Straddle L-low 6sec. holds X 10 **HARD
PL adv. tuck 5 sec. holds X 12 * Feeling Stronger
FL on rings 5 sec. holds X (3 FL) (3 FL Straddle) (6 FL one leg tuck)

WOD
Complete 4 rounds
3 Handstand push ups (HeSP elevated pg. 78)
5 XR PPP (pg 63)
6,4,3,3 XR Dips - These were very hard, it felt like the XR PPP tired my triceps and I couldn't do 7 reps.
20' L-Sit hops. The wod called for L-Sit walks but all I could manage was hops.


Finished with 2x10 Wrist Push Ups (still on knees)

I THINK THIS WAS THE PERFECT UPPER BODY WORK OUT. THIS IS THE ONE FOR A NON CLIMBING DAY, ALL PRESSING AND NO PULLING.