December 27, 2012In Sean's SessionsBy Sean Lerwill1 Minutes

Sean Lerwill

Simple upperbody session today to get back into it after the Xmas break. I wanted to go hard, but keep it short. I also wanted to avoid the gym and train outdoors having spent most of Christmas and Boxing Day indoors!

Warm-up. Carting a backpack weighing around 25kg I walked for about 1hr, ending at the park.
Mobility of the upper body, specifically the shoulders.

L Chin-Ups (legs held forward at all times), inward grasp
Timings 1.1.3 (3second eccentric lower)

L Chins
10 reps
2mins rest

10 reps
2mins rest

10 reps
2mins rest

10 reps
2mins rest

10 reps

Weighted Dips – 20kg weight hung from dip belt

Weighted Dips
10 reps
2mins rest

10 reps
2mins rest

10 reps
2mins rest

10 reps
2mins rest

10 reps

Was a good session to get back into things! I used some Liquid Grip to keep the chins going.