HS walk skill
Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)
Fingertip walk from quadruped x 5/side
Inchworms x 40ft
This was really good stuff – inchworm for 40ft sucked, really tried to over-exaggerate handstand position
+
10-12 ‘reps’ of wall walk into lean away and controlled pirhouette after 1-2 steps, rest as needed (https://www.youtube.com/watch?v=hkgDui28Vts&t=0s&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=13)
Started really good and then got a little sloppy
+
A – Squat snatch x 1/OHS x 5, rest 2 min x 5 working sets
155-165-175-185-195
B – Dbl KB front rack reverse alternating lunges x 12 steps, rest 2 min x 4 sets
50
+
10 rounds for time
Run 200m
1 rope climb to 15ft
11:48
Got a little sloppy with rope climbs on round 6-8, was trying to speed up
+
15 min easy bike cooldown
+
5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel
Went better than monday – was able to create a little more compression but about the same time on tension