HS walk skill
Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)
Fingertip walk from quadruped x 5/side
Inchworms x 40ft
+
Wall assisted HS kick up into lean into pirhouette/walk – 12 reps for quality, rest as needed (https://www.youtube.com/watch?v=mttIYGXtCcU&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=7)
+
6 sets of 3 parallette Kipping HSPU (4-6in deficit from hands to head surface), rest as needed
10 sets of 4 strict flat HSPU, rest as needed
Rogue paralletes – 1 -45, 1-25 and abmat – this was such a good feeling to be able to hit these. Super happy
Strict got really tough around set 8/9 but pretty good overall
+
3 rounds
10 sec hard effort bike, rest 15 sec
4-5 ring MU, rest 15 sec
3 power clean singles (you select loading, just some exposure to moderate to heavy lifting again with taxed grip and breathing)
rest 2 min
700-900 watts for 10 sec
5 on all across
205
This was fantastic – I got some good personal feedback on trying to be fast aggressive on turnover with muscle ups, got some volume here in a slightly elevated heart rate
Also knowing there was a goal of moving the barbell with taxed grip and breathing was the perfect stimulus to make me get to work.
+
2 min progressive intensity bike (start at 300 end at 500+, faster every 30 sec), directly into
AMRAP 3 min
6 thrusters @ 95lbs
6 bar facing burpees
(rest 5 min)
2 min progressive intensity row (start at 1200 cal/hr, end around 16-1800), directly into
AMRAP 3 min
4 strict HSPU
8 toes to bar
24 DUs
3+7
Thrusters didn’t feel as powerful as I normally do. Burpee – made myself move quicker than I wanted to in the 2nd round – 3rd I was so close to being done that there was no excuse. This was really good place to make myself work fast in. probably could’ve picked the bar up a hair quicker but i feel my transitions were pretty quick
2+19
The progressive row was fairly easy the first 60sec, but the last 30 sec trying to be at 1600 was a fight to be there. Leg drive was fatigued big time, I was there but it was a fight.
I was hoping that i could catch my breath a little on the hspu but 4 wasn’t much of a chance – chalked up before ttb in set 1 and 2, was more wanting the break even though 3 minutes is so short. Didn’t let myself chalk in that 3rd set. Missed a double under in the 2nd round – mostly because i picked up the rope before I was really ready, but that was a good feeling to grab it right away and start.
+
Single leg wall supported PVC good mornings x 6/side
Banded bilateral good mornings x 12
Sidelying mini band clamshells x 6/side
2-3 times through
Only got 2 sets in – just ran out of time before coaching