Intu-Flow Warm Up: 8:15
PLAN:
5 rounds with 90 seconds rest between rounds.
Assisted Chin-Ups 4, 5 (Australian), 6, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 5, 7, 5, 5, max (at least 8)
Air Squats 7, 11, 7, 7, max (at least 11)
ACTUAL:
5 rounds with 90 seconds rest between rounds.
Assisted Chin-Ups 4, 5 (AUS), 6, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 5, 7, 5, 5, 12
Air Squats 7,11, 7, 7, 18
Time: 13:48
ABS:
- Myotatic Crunch 1 x 10
- Cat Vomit Exercise 1 x 10
Prasara Yoga cool down: 15:00
I focused on assisting myself as little as possible on the chin-ups. Worked my back and arms thoroughly. I also feel like I'm doing a little better on the max hang/negative chin up in the last set. I did take a couple of breaths after 10 reps of my max set of push-ups, then cranked out two more for a total of 12 which is more than last time. I also took some extra breaths a couple of times during my max set of squats and got two more than last time, 18 reps. I slowed down on the myotatic crunches but still need to hold a little longer at the top. CVEs just make my whole freaking ab region tight! I'm really happy with my progress and my shoulder is doing pretty good.
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