3/22/2021
3-2-1 min on each machine, easy effort
Row/ski/bike
Played the fish game on the first ski – i did much better on ski erg than I ever do on rower.
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8-12 min, steady effort
3 inchworms
5 kang squats
8 alternating step ups
12 jump rope speed steps
30 sec/side perfect stretch
Inchworms aren’t pretty right after 21.2 soreness
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Squat snatch from blocks above knee – 1.1.1, rest 8-10 sec/2 min x 5
135-145-155-160-165
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Banded box squats – 5×5, rest 2 min, good concentric speed
185 – used some beat up old chains…..I don’t trust any of the bands at the gym to be of similar elasticity
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5 rounds, not for time
20 sec parallette L-sit
20 sec freestanding HS hold
10/side side plank press ups
3 skin the cat on rings
This was way harder than many of the intensity pieces we do. First 2 rounds of L-sit done unbroken and good ones too. Definitely not unbroken the rest of the way. Did some handstand shaping work for a few holds prior to hitting the freestanding each round. Still not where I need to be but feel it’s getting better.