So beginning of January I push my limits on PC and didn’t realize I was having issues with a tight upper back and I sprained my wrist when I caught it with my wrist vs my fingers and delts. So I have been okay with some movements but others such as overhead movements have to stay light. So I decided to work on my lats and posterior chain.
Bent over rows x 10
Hollow position banded lat pull down x 2 sets 3-5 reps with blue band. This was a learning curve for me. The band kept hitting my face so I finally found a good height for the band but these were not easy.
SA KB press x 6#35 ( left side, weaker side)
EMOM x 10 min
Min :1 DL ( hook grip) x 10 reps @ 155
Min :2 4 strict pull-ups +5 burpees
Min:3 DL ( hook grip) x 8 reps @165
Min:4 4 strict pull-ups + 6 burpees
Min: 5. DL ( hook grip) x 6 reps @175
Min: 6 4 strict pull-ups + 7 burpees
Min: 7. DL ( hook grip) x 4 reps @185
Min: 8. 4 strict pull-ups + 8 burpees
Min: 9 DL ( hook grip) x 2 reps @195
Min: 10. 4 strict pull-ups + 9 burpees
Every 90 sec x 3 sets
DL ( hook grip) x 2 reps @195 then weighted pU x 4 reps w/5 lbs 😞 definitely not as strong as I used to be, tennis elbow set me back!
Did this x 3 sets same DL weight and went to #10 lb weight PU x 3 then # 14 x 1.
I would call that a 1rm because of all the pU already performed before hand:)