heavy C&P ladders along with will williams pull up protocol.
3 rounds of 3 rung ladders using the 24KG. the pull up protocol seems to be working if for no other reason that now when I am pulling myself up, the top part of my chest is clearing above the bar instead of just my throat. I was pretty surprised on that myself.
after wards did 30 bicycles, 30 v ups, 1 min front, left and right plank.
1 comment:
If you did them slow and controlled then you are the ab man! I had to use momentum. I'm going to work on these.
Here's one for the glutes:
http://tinyurl.com/lnk7z6
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