AM
PAILS/RAILS for shoulder flexion – 1 min – 10 sec @ 30% – 30 sec – 10 sec @ 30% x 1 set each arm
+
HS walk rebalancing work
Start in belly to wall HS hold with 3-4 deep diaphragmatic breaths in as long/tall of a body line as you can create, then work on manipulating core tension and finger pressure to move towards freestanding hold, rest 90-120 sec bt sets x 5 sets for quality
Done
I had a better personal understanding of how that bodyline position is supposed to feel
+
HS walk speed work
5 ski erg cals into 30ft HS walk for time, new set every 2 min x 5
(handstand walk times)
20-18-16-20-18
+
HS walk obstacle work
Setup side-by-side plate stacks to step up and over, build in height and additional stacks front to back as skill/feel dictates for the day
Better quality today and wasn’t as smoked
+
6 rounds for time
2 rope climbs
4 BBJO @ 30in
7:24
Forearm was irritated the first 3 rounds and then it faded
PM
A – Squat snatch x 1/Hang squat snatch x 1, rest no longer than 10 sec bt reps – 6 working sets to find tough load in this complex
155-165-175-185-195-205
B – Below knee hang squat clean triples, 4 sets, rest 2-3 min255
225-235-245-255
C – Back squats with chains/bands – 3,3,3,3,3. rest 3 min
275-285-295-305-315
I’m glad I didn’t look at last weeks 4’s, not sure I would’ve started as heavy relative to last week had I looked
D – Clean pulls @ 295 x 1.1.1.1, new rep every 15 sec, rest 2 min x 3 sets
My body and energy was done at this point, didn’t have the best quality
E – GHD hip extensions with plate hugged to chest, accumulate 60 reps for quality, break when needed
done
F – GHD situps – 4 sets of 18, rest as needed
done