Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

• 20 PVC Passes
• 5 Pendlay Rows (65#)
• 5 Pendlay Rows (95#)

Back

4 Sets

• MAX Strict Pull-ups
• 1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

• 10 Pendlay Rows (115#, supinated)
• 1:00 Rest

3 Sets

• 10 Underhand Lat Pulldowns (126#)
• 30s Rest

3 Sets

• 10 Inverted Bar Rows (wide)
• 30s Rest

2 Sets

• 10 Seated Cable Row (107#)
• 10 Seated Cable Row (96#)
• 10 Seated Cable Row (85#)
• 90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

• 24 Side Crunches
• 20 Plyo Lunges (20# DBs)
• 50s Sandbag Hold (100#)
• 12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.