Was able to get below my chest/top of abs, with my high pullups which feels like the work last week has paid off… so continuing towards my goal of a strict bar muscle up.
Every 3 minutes for 9 minutes
- 8 x Strict Pullups
- 3 x Deficit Handstand Pushups (from Yoga blocks)
Then 3 rounds of
- 8 x Barbell Reverse Rows
- 10 x TRX Atomic “Russian” Pushups
Then 3 rounds of
- 6 x Cable Pulldowns @ 100lbs
- 6 x Strict Toes to Bar
Finisher Bike HIIT
- 5 x 30 seconds work / 30 seconds rest (rest = 80% of work RPM)
- 5 x 60 seconds work / 60 seconds rest
- 2 x 50 seconds work / 30 seconds rest
Results: Cable pulldowns were too heavy. Lower weight (76-95lbs) and full ROM is probably more effective.