A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 sets (work from extended, to straddle tucked, to full tucked)Could feel losing hollow by overextension when transitioning from extended to tucked so it was good to feel that and focus on improving that.
B – Dead hang to inverted to tucked front lever negative – 8 reps for quality and control, rest as needed
Had a ton of fun with these, held positions longer than I ever had in the past
C1 – Dbl KB floor press into external rotation x 8, rest 1 min
53’s across, hardest part was getting in position
C2 – Lean away pullups @ 30X1 x 4, rest 1 min x 4
These felt pretty good today, the closer I stayed to the bar there was no pain, the greater the lean away the more discomfort I felt, but it wasn’t bad
+
Row 3k @ 85-88% high breathing effort, off every 600m to do
10 1-arm DB OH walking lunges @ 50lbs (5 steps/arm, just feel out position)
When DB was oh in left arm, midline wanted to overextend so got a chance to really focus on keeping good position here. Thoroughly enjoyed this and kept row in the mid to low 1:50’s
+
8 min breathing work @ 3152 tempo
done