AMAB 10 min easy spin
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2 rounds
12 sec AB @ 700+ watts
48 sec AB @ 400+ watts
60 sec AB @ 200+ watts
rest off bike 4 min x 4 sets
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Quadruped rock back into planche lean with 5 sec hold x 3 reps, constant posterior tilt
Side lying pallof presses from sorenson hold x 5/side, controlled movement
rest as needed x 4 sets
Going to do tomorrow am if that’s cool
PM
Bicep openers
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A – Hang Squat snatch – 1 rep every 30 sec x 15 (light to moderate, 70kg or so)
165
This felt good, the quick turnover and volume made me feel like I was back to greasing the groove. Felt really good when we were doing volume work like this frequently
B – 1-arm bottoms up KB OH press from half kneeling x 6/side, rest 30 sec bt sides x 4 sets each
35 across
Wished I had access to some in between loads today. Wanted to see how many I could get at 50 so I did a 5th set just to see, and I got 3 on my left side
C1 – Lightly loaded prone liftoffs with 2-3 sec hold/rep x 5
PVC pipe plus 5 lbs, used 10 for the first set and I felt quality off hold was a little off. Felt hold was way better at 5
C2 – KB overhead drops from deadbug x 3-4 reps (constant hollow with at least 1 full breath cycle in overhead position), rest as needed x 3
These kind of sucked with the complete cycle of the breathing, but really like the also
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12 min steady pace, deliberate movement but never out of breath or grinding reps
Bike 8 cals
2 strict pullups
2 strict HSPU
Think it was 10 and change
Actually did strict c2b, because why not
And tried to play around with a narrower grip from time to time on the hspu
Fun day, was still pretty sore from the weekend so was nice blend of training pieces today.