Ever since I joined the Wellness Center pull ups had lost focus in my routine. When I added in my two weeks away on the road trip it got even worse when I got back, I found myself no longer able to complete a set of 20 pull ups. For the first week or so I was capped at 18 reps. Then on Wednesday this week I got number 19. Today I finally got back to the 20 mark, a place I never want to sink below. It took a lot of hanging and straining to get that 20th rep but it was worth it.
The rest of the workout was a mix of things that were not performed in the exact order listed below.
5 minutes cardio/stretching
20 pull ups
Dip bar knee raises x 20
60 second wall hand stand
Ab crunch machine 110lbs x 12
30 second one arm wall hand stand x 30 secs (each arm)
Hanging L-sit hold – 20 seconds
Wide wall hand stand 60 seconds
Weighted pull up 45lbs x 3
Frog stand 30 seconds
Elbow planche 30 seconds
Ab crunch machine 130lbs x 12
Weighted pull up 35lbs x 5