L-Sit Chin Up
Hook grip. Done throughout the workout.
- Body weight (~200 lb): 5,5,5
Heavy Bag and Jump Rope
1 minute rest in between rounds.
- Heavy bag (right kicks): 3 minutes
- Heavy bag (left kicks): 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
Neck Training
Took a picture of my back to see what the back of my neck looks like after a neck pump.
I recognize my rack, but I do not recognize my back:
Using the Ironmind neck harness and low pulley attachment.
Neck Extension (Harness)
- 30 lb: 20
- 60 lb: 20
- 70 lb: 20,20,20
Neck Flexion (Harness)
- 30 lb: 20
- 60 lb: 20
- 70 lb: 20,20,20
Neck Side Flexion (Harness)
- 30 lb: 20
- 50 lb: 20
- 55 lb: 20,20,20
