10/16
A. HandStand 1/4 Pirouette; accumulate 6-10 turns in each direction; https://youtu.be/_zZ5VODOijM
Definitely enjoyed working on these
B1. Lateral Handstand Walk Against Wall 2 x 10 Yards. https://youtu.be/ju00nI5CHKE
B2. Offset Handstand Hold Against Wall 2 x 30 Seconds. https://youtu.be/Hepc0GzIEHI
B3. Cartwheel 2 x 3. https://youtu.be/gPHWIBmZ_9s
B4. Bridge Hold 2 x 30 Seconds
Cartwheels to the opposite side will make you feel unathletic
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HSW 25′ for speed x 8 sets; rest exactly 30 seconds bw sets
Forgot timies at this point, first 6 were really good, then started losing some quality in 7&8
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C – Power clean x 1/Below knee hang squat clean x 2 – 4 working sets, rest 2-3 min
205-225-245- (missed the hang squat on my first attempt at 245, – was just a positional miss) and came back and hit 245 2 more times
D – 2in deficit floating deadlifts @ 31X2 tempo, 4 sets of 4, rest 3 min (ROM will be same as regular deadlifts, but deficit will allow for constant tension
245-275x 3 – used clean grip and the limiter was grip. Could have gone heavier if i went mixed grip
E – Front squats @ 21X1 – 4 sets of 6 @ 75-80%, rest 2 min, control depth to below parallel and pause for split second before driving out of the hole with speed
205 – might have been on the lighter side, but much heavier I would have had a hard time with the pause and control in that position
10/17
FOTC week 3 redo
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easy 10 min bike
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5 min down regulation breathing
Redo – shaved 34 seconds off my time
OR (if no redo needed)
Gait prep
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1k repeats on a waveload
Run 800m @ 85%, rest 4 min
Run 800m @ 88%, rest 4 min
Run 800m @ 91%, full rest x 2 full waveloads
(4.8km)
10/18
Clean pull x 1/Hang clean pull x 1/Hang squat clean x 1, drop and rest 15 sec
225 – this felt really easy, but knew the squat clean singles would be a challenge so stayed here
Squat clean x 5 singles for time, rest 3 min x 3 sets (challenge the loading on the complex, then find a rhythm to knock out singles from the floor at same load)
47-51-56
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For time
1k bike erg
12 ring MU
20 kipping HSPU
1k bike erg
9 ring MU
15 strict HSPU
1k bike erg
6 ring MU
10 kipping HSPU 3in deficit
1k bike erg
3 ring MU
3 kipping HSPU 6in deficit
19:11 – I would have sure as hell much rather have had access to a bike erg…..25 cals on echo. Strict hspu of course was the biggest limiter, don’t remember the splits here, but all others felt good, on RMU, I tried to keep sets small and shorter rest, still working on that with gymnastics movements but that is still a struggle