I bumped it into a door handle pretty hard some time last week and the whole arm was numb for quite a while and then tender for a couple more hours but it seemed to be okay by the next day. Might be the pullups, too, too much too soon, no idea.
Anyway, even if I liked ladders and the many-sets-of-few-reps-approach and they worked, I switched to another program that is more frequent but with less volume at a time.
band pullups: 4, 3, 2, 2, 2
3*1 double C&P @2*16kg
3/3 bent press + windmill + OH squat @16kg
3/3 TGU @16kg
3/3 half kneeling presses @16kg
3/3 arm bar presses @16kg
3/3 MP @16kg
1/1 Sots press @12kg - this is a difficult move for someone who tends to pitch forward in the squat, lol
3/3 bent presses @16kg
3/3 TGU @16kg
3*5 ab wheel, 5sec out, 5sec hold, 5sec back
10/10 swings @24kg
10/10 cleans @24kg
5 rounds
Anyway, even if I liked ladders and the many-sets-of-few-reps-approach and they worked, I switched to another program that is more frequent but with less volume at a time.
band pullups: 4, 3, 2, 2, 2
3*1 double C&P @2*16kg
3/3 bent press + windmill + OH squat @16kg
3/3 TGU @16kg
3/3 half kneeling presses @16kg
3/3 arm bar presses @16kg
3/3 MP @16kg
1/1 Sots press @12kg - this is a difficult move for someone who tends to pitch forward in the squat, lol
3/3 bent presses @16kg
3/3 TGU @16kg
3*5 ab wheel, 5sec out, 5sec hold, 5sec back
10/10 swings @24kg
10/10 cleans @24kg
5 rounds
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